Tuesday 5.26.20

Prep 3 Sets Reverse Table top Lift x 10 reps Side Plank Clam Shell x 10 reps per side Shoulder CAR’s x 3 per side per direction Scorpion Stretch Hold x 30 sec per side Squat Twist and Reach x 10 reps At Home A. 4 Sets Chair dips x Max reps 30 sec + […]

Monday 5.25.20

Memorial Day Murph Class times at 8 am and 9:30 am. Sign up to reserve spot online. Memorial Day Murph Who is 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 […]

Saturday 5.23.20

Memorial Day Murph Class times at 8 am and 9:30 am. Sign up to reserve spot online. Prep Row / run x 3 min -then- 3 Sets Snatch Lift off to Knee x 5 reps Behind Neck Snatch Push Press x 5 reps Behind the Neck Snatch Push Jerk x 5 reps Hang Muscle Snatch x 5 […]

Friday 5.22.20

Memorial Day Murph Class times at 8 am and 9:30 am. Sign up to reserve spot online. Prep 3 Sets Quadruped Opposite arm opposite leg lift x 5 per side Thoracic Twist x 5 per side Squat Pull down x 10 reps Kane squat x 5 reps stick/ PVC/ Empty BB At Home A. 6 Sets Split […]

Thursday 5.22.20

Prep 3 Sets Dumbbell / Object Single arm overhead hold x 30 sec per arm Hip switch x 10 per side Cossack Squat x 5 per side At Home A. 3 Sets Right leg Hip Thrust x 30 sec max rep Left Leg Hip thrust x 30 sec max rep Hip thrust x 30 sec […]

Wednesday 5.21.20

Prep 3 Sets Single Leg RDL x 10 reps per leg Y Raises x 10 reps Lizard stretch x 30 sec per side At Home A. 4 Sets Curtsy Step Back Lunge Right Leg x Max reps 30 sec Rest 30 sec Curtsy Step Back Lunge Left Leg x Max reps 30 sec Rest 90 […]

Tuesday 5.20.20

Prep 3 Sets Row / Run x 1 min Squat Pull Down x 10 reps Reverse Table top Lift x 10 reps Side Plank Clam Shell x 10 reps per side At Home A. 12 min Emom 3 Hang Power Clean from knee + 3 Front Squat with 2 sec pause at bottom + 3 […]

Monday 5.18.20

Prep 3 sets Pass Thrus x 10 reps Shoulder CAR’s x 3 per side per direction Scorpion Stretch Hold x 30 sec per side Squat Twist and Reach x 10 reps At Home A. 4 Sets Single arm Plank Hold x 30 sec per am + Down Dog Toe Taps x 10 per side Rest […]

Saturday 5.16.20

Prep 3 Sets Run / Row x 1 min Down Dog Toe Taps x 10 reps Side Plank Twist x 10 reps per side Stick/PVC/Barbell Muscle Clean x 10 reps At Home A. 12 min Emom 3 clean Deadlifts + 3 Hang Power Clean + 3 Push Jerk Stick/PVC/Barbell B. 14min Amrap Run x 400 […]

Friday 5.15.20

Prep 3 Sets Lying Behind the Neck PVC Press x 10 reps Squat Twist and Rech x 10 reps Stick/PVC/Barbell Hang Muscle Snatch x 5 reps Stick/PVC/Barbell Behind the Neck Snatch Grip Push Press x 5 reps Stuck/PVC/Barbell Behind the Neck Snatch Grip Push Jerk x 5 reps Stick/PVC/Barbell Hang Power Snatch x 5 reps […]