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Month: January 2019

Friday, February 1st 2019

    STRENGTH On a 12:00 Running Clock… Build to a moderate-heavy set of 3 Power Clean & Jerk WORKOUT “GRACE” FOR TIME 30 Clean & Jerks (135,95)|(95,65) COOL DOWN 5:00 Foam Rolling Lats and T-Spine

Thursday, January 31st 2019

WARM-UP AMRAP x 6:00 15 Jumping Jacks 10 Groiners 10 Arm Circles (Front/Back) 10 PVC OH Squats (Holding PVC on Palms) 5 Broad Jumps EXTENDED WARM-UP 3 SETS 1 Snatch Deadlift 2 Hang Power Snatch + 1 OHS 1 Hang Squat Snatch *Keep loading light and manageable for all 3 Sets, perfect mechanics WORKOUT EMOM x …
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Wednesday, January 30th 2019

  WARM UP ATHLETES WILL NEED A SINGLE LIGHT-MODERATE KB AND A ROWER AMRAP X 8:00 200m Row 10 V-Ups or Tuck Ups 8/8 Single Leg RDL 6/6 Single Arm Bent Over Row WORKOUT AMRAP x 8 MINUTES 200m Run 7 Up-Downs 14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25) *Switch arms at 7 …
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Tuesday, January 29th 2019

  SKILL 15:00 Muscle-Up Progression and Scaling* *Work on skills or skill transfer drills for the MU WORKOUT AMRAP x 5 MINUTES Max Muscle-Ups or Max Burpee Pull-up Immediately into… AMRAP x 10 MINUTES 12 Deadlifts (185,135)|(135,95) 12 Hand Release Push-ups *Total workout time is 15:00. Log (2) scores, one for total reps of MU …
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Monday, February 28th 2019

  STRENGTH EMOM x 10 MINUTES 3 Back Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUT 3 ROUNDS FOR TIME 30 Wall Ball (20/14) 30/25 Cal Bike 30 Box Jumps (24/20)


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