Saturday 6.4.16 BAF

Essentials: A. Teams of 3-4 people Relay Style (Each Team Member must complete a whole round by themselves before the next team member goes) 12min AMRAP Burpees x 5 reps Goblet Squats x 7 reps Kettlebell Swings x 9 reps Rest 8min 5min AMRAP Burpee Box Jumps Fitness: A. Teams of 3-4 people Relay Style […]

Friday 6.3.16

Essentials: 4 Sets Thruster x 5 reps *Build in Weight each set *Can Use Rack On the 2:30min Or ADAPT B. 3 Sets Step Back, Back Rack Lunges x 12 reps 52-57%(+15-30lbs) of 3RM Back Squat On the 4min Mark C. 27-18-9 Wall Ball 20/14 Sit Up Fitness: 4 Sets Squat Clean Thruster x 5,5,3,3 […]

Thursday 6.2.16

Essentials: A. Mobility Seated Straddle x 3min Seated Forward Fold x 3min Archer in Saddle Right x 1min Archer in Saddle Left x 1min Saddle x 2min Puppy Dog x 2min B. Double Tabata Side Plank 16 sets 20sec of work 10 sec of rest *Every 20sec switch sides C. 5min AMRAP Lying Leg Lifts […]

Wednesday 6.1.16

Essentials: A. 10 min EMOM Vertical Med Ball Underhand Throw x 5 reps B. 8min Deadlift Build to 85% for a single C. For Time: Deadlift x 10 reps 60% Row x 50 cal Deadlift x 10 reps 70% Run x 400 meters Deadlift x 10 reps 80% *15min Time Cap Fitness: A. 10 min […]

Tuesday 5.31.16

Essentials: A. 4 Sets 5 Snatch Push Jerk + 5 Overhead Squat On the 2:30min B. 4 Sets Shoulder Press x 3 reps Tempo 33×3 On the 2:30min Or ADAPT C. 5 Sets Shoulder to Overhead x 5 reps Moderate No Push Up Burpee Box Jump x 7 reps Single Under x 30 reps Rest […]

Monday 5.30.16

Memorial Day Murph One class time at 9:30 am Cookout at 11:00 am   In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as […]

Saturday 5.29.16

Essentials: A. 4 Sets Push Press x 3,2,2,1 reps On the 2:30min B. 3 Sets Snatch Grip Bent Over Row x 3 reps On the 3min C. 18min EMOM Min 1,4,7,10,13,16 Single Under x 30 sec Min 2,5,8,11,14,17 Russian Kettlebell Swing Min 3,6,9,12,15,18 Row 75% effort Fitness: A. 4 Sets Push Press x 3,2,2,1 reps […]

Friday 5.27.16

Essentials A. 4 Sets 5 Muscle Cleans + 5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks Start with empty Bar and only add a little weight if able On the 2:30min Or ADAPT B. Back Squat 10min to Build up to a Heavy Single with a tempo 53×1 C. 11min AMRAP […]

Thursday 5.26.16

Essentials: A. Mobility Standing Straddle x 1min Lizard Right x 2min Lizard Left x 2min Seated Straddle x 2min Saddle x 2min Puppy Dog x 1min Standing Straddle x 1min B. 3 Sets GHD Hip Extensions x 10 reps On the 3min Marks C. ‘Give Grace to Cindy’ For Time: Power Clean and Jerk x […]

Wednesday 5.25.16

Essentials: A. 3 Sets Sled Pull x 75 meters On the 3min B. 4 Sets Stiff Leg Deadlift x 3 reps On the 2:30min C. 3 Sets For Time: Deadlift x 10 Bar Facing Burpee x 15 Kettlebell Swing x 30 Rest 4min Fitness: A. 3 Sets Sled Pull x 75 meters On the 3min […]