WOD

Monday, June 3rd 2019

SKILL EMOM x 8 MINUTES MIN 1 - 1 Rope Climb* MIN 2 - 3 KB Strict Press + 3 KB Push Press *Choose the most challenging variation. Advanced athletes should practice legless. WORKOUT AMRAP x 15 MINUTES 10 KB Push Press (53/35)|(35/26) 2 Rope Climbs 15/12 Cal Row OPTIONAL...

Saturday, June 1st 2019

Workout "DOUBLE TROUBLE" FOR TIME 50-40-30-20-10 Double Under Toe to Bar *Run 400m After Each Set 23:00 Hard Cap OPTIONAL SUNS OUT GUNS OUT 3 SETS Max Set Tempo Push-ups (1111) Superset w/ Max Banded Tricep Extensions* -Rest 1:30- *Attach light band to the rig and go...

Friday, May 31st 2019

STRENGTH 5x5 (30X1) Back Squat *Use 75-80% of 5RM for all sets. WORKOUT E2MOM x 14 MINUTES 7 Back Squat (155/105)|(135/95) 7 Burpee Over Bar 7 Push Jerk COOL DOWN 5:00 Flow...

Thursday, May 30th 2019

EXTENDED WARM-UP 3 SETS 5-10 Strict Pull-up 1:00 Handstand Hold -Rest as Needed b/t Sets- *Athlete should choose a number for each set that they can do unbroken but is challenging WORKOUT 4 ROUNDS FOR TIME 300m Row 30 Plate Ground to OH (45/35) 30 Overhead Lunges...

Wednesday, May 29th 2019

CLEAN COMPLEX EMOM x 10 MINUTES Power Clean + High Hang Squat Clean + Front Squat *Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets. WORKOUT AMRAP x 10 MINUTES 2-4-6-8-10... Power Clean...

Tuesday, May 28th 2019

RECOVERY WORKOUT AMRAP x 30 MINUTES 15/10 Calorie Bike :30 OH Plate Hold (45/25) 20/15 Calorie Row 20 Step-ups (24/20) :30 Right Side Plank :30 Left Side Plank 1:00 Plank on Elbows RUMP PUMP FINISHER 3 SETS 30 Plate Good Morning 15 Single Leg Glute Bridge-ups R. 15...

Monday, May 27th 2019

Workout PARTNER WORKOUT TEAMS OF 2... 2 ROUNDS FOR TIME 80 Russian Kettlebell Swing (70,53)|(53,35) 40 Deadlift (245,175)|(205,145) 80 Burpee Over Bar 400m Run With Kettlebell* *Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can...

Saturday, May 25th 2019

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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"....

Friday, May 24th 2019

STRENGTH 3-3-3-3-3 Push Jerk* *Bar is taken from the Ground. Building each set. Start light to moderate and end above workout weight. WORKOUT FOR TIME 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row After Every Set 15:00 Hard...

Thursday, May 23rd 2019

WORKOUTTABATA 8 Sets, :20 Work / :10 Off Tabata 1 - Bike Tabata 2 - Lunge Tabata 3 - Toe-to Bar Tabata 4 - Push-up Tabata 5 - Pull-up -Rest 1:00 b/t Tabatas- SUNS OUT, GUNS OUT FINISHER ALTERNATING TABATA T1 - Banded Tricep Pull-Down T2 - Double DB Curl (light) *8...

Wednesday, May 22nd 2019

SNATCH COMPLEX EVERY 2:00 FOR 4 SETS 1 Power Snatch + 2 OHS + 1 Squat Snatch *Keep loading light to moderate. This is practice. Each complex should be done unbroken. WORKOUT "NANCY" 5 ROUNDS FOR TIME 400m Run 15 OHS (95/65)|(65/45) 20:00 Hard...

Tuesday, May 21st 2019

EXTENDED WARM-UP BUILD QUICKLY TO HEAVIEST Workout Weight for 2 Sets of 3 Singles *Rest as needed b/t Sets WORKOUT 2 SETS 20 Power Clean (135/95)|(95/65) 15 Burpee 15 Power Clean (155/105)|(135/95) 15 Burpee 10 Power Clean (185/125)|(155/105) 15 Burpee -Rest 5:00 b/t...

GET YOUR FREE ASSESSMENT NOW!

Your CTA description here. Please find some words that invite people to join your programs by clicking the button below.

Address:

698 Central Ave
Brooklyln, NY 11207

Phone Number: