June 1, 2016

1. Pause Clean + Clean + Jerk: work up to a heavy set   2. 3 Giant sets: Band FacePulls x 15 Good Mornings x 8 Front Raise x 10   3.  PLYO’s: 4 rounds: SL Front + Back Hops  x 5 + 5 Lateral Jumps x 3 + 3 Rotating Box Jumps x 3 + 3...

May 31, 2016

1. Hi- Hang Snatch: work up to a heavy double 2.  Snatch Pull:  3 x 3 @90% + 3.  4  Sets: Front Squat x 5 @ 70% Snatch grip shrugs x 10 Band Side steps x 10+10

May 30, 2016

Happy Memorial Day!  Thankful to all who serve! “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,...

May 28, 2016

Circuit Saturday!  3 rounds @ each station: (6 min cap) A)  10 Cal Row 20 KB Swings B) 2 Wall Climbs 10 Hyper Row C)  1 Chain/ Farmers Walk 10 Hand Release Pushups D) 1 Double Pause Pull up (2 sec pause @ bottom, 2 sec pause @ top) 10 Box Pistols E) Prowler  –...

May 27, 2016

Row Intervals Warm up 5 min Row 3 Rounds: 30 sec ON: 30 sec OFF KB Squat Clean Row Around the world – R Around the world- L Row KB Thrusters Row Windmill- R Windmill- L...