Wednesday 5.27.15

Essentials: A. 6 Sets Front Squat x 1 rep 70% Tempo 32×1 On the 2min B. 5 Sets Lunge Jumps x AMRAP 30sec or A.D.A.P.T. Program On the 2min Mark C. 3 Rounds For Time: Burpees x 6 Goblet Squat x 8 Ball Slams x 10 reps Push Press x 12 reps Fitness: A. 6 […]

Tuesday 5.26.15

Essentials: A. 3 Sets Deadlift x 5 reps @ 50%, 55%, and 60% On the 2min Marks Rest 3min B. 5 Sets Sled Pushes x 20 meters Backwards Sled Pulls x 20 meters *Empty Sled On the 2:30min Rest 3min C. Row x 20min @ Easy Pace Fitness: A. 3 Sets Deadlift x 5 reps […]

Monday 5.25.15 Memorial Day

Memorial Day Murph 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 “Murph” in honor of the focused warrior and great American who […]

Saturday 5.23.15

Essentials: A. For Time: Run x 200 meters Kettlebell Swing x 15 reps Burpees x 15 reps Thrusters x 15 reps Box Jumps x 15 reps Dumbbell Power Snatch x 15 reps Single Unders x 90 reps Rest Exactly 5min B. For Time: Thrusters x 15 reps 75/55 Run x 200 meters Burpees x 15 […]

Friday 5.22.15

Essentials: A Back Squat with 3 Sec pause Take 10min to Build Up to a Heavy 5 rep Rest 3min B. 5 Sets Goblet Squat Hold x 1min Rest 1min On the 2min Marks or A.D.A.P.T. Program Rest 3min C. 5 Rounds For Time: Dumbbell Burpee Thruster x 6 reps Run x 200 meters Rest […]

Thursday 5.21.15

THROW BACK THURSDAY Essentials: A. Spend 15min working on Clean technique Rest 5min B. For time: 21-15-9 Power Clean Parallete Dip Fitness: A. Spend 15min working on Clean technique Rest 5min B. ‘Elizabeth’ 21-15-9 Power Clean 135/95 Ring Dip Performance: Rest

Wednesday 5.20.15

Essentials: A. 4 Sets Dead Stop Deadlift x 3 rep 75% On the 2:30 min Marks B. 5 Sets Walking Sled Pulls with Straps between legs x 25 meters On the 2:30min C. 7min AMRAP No Push Up Burpee x 7 reps Kettlebell Swings x 9 reps Box Jump Step Downs x 12 reps Fitness: […]

Tuesday 5.19.15

Essentials: A. 8 Sets Front Squat x 1 rep 80% On the 90 sec Marks *First 3 sets Tempo 32×1 Rest 3min B. 5 Sets Dumbbell Box Step Ups x 3 reps per leg On the 2:30min Rest 3min C. 20min AMRAP: Run x 400 meters Wall Balls x 10 reps 20/14 Fitness: A. 8 […]

Monday 5.18.15

Essentials: A. 5 Sets Press x 5,3,2,2,1 rep on the 2min Mark Rest 3min B. 5 Sets Band Pull APart Pulses x 40 reps On the 2min Marks or A.D.A.P.T. Program Rest 3min C. 3 Rounds For Time: Ring Pulls x 21 reps Burpees x 15 reps Dumbbell Shoulder to Overhead x 9 reps Fitness: […]

Saturday 5.16.15

Essentials: A. 2 Arm Dumbbell Overhead Carry x 40 sec of work On the 2 min Marks Rest 5min B. 3 Rounds For time: Incline Push ups x 9 reps Jumping Pull Ups x 12 reps Front Squat x 15 Burpee Box Jump x 18 reps Rest 5min Fitness: A. 5 Sets Nose to Wall […]