Thursday 6.1.17

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Clean and Jerks (Empty Barbell/PVC)
10 Lunges
6 Kang Squats (Empty Barbell/PVC)

Set 1
Hang Snatches (Technique Limit)
@ 0:00 – 3 Hang Snatches @ ~50% 1RM
@ 2:00 – 3 Hang Snatches @ ~60% 1RM
@ 4:00 – 3 Hang Snatches @ ~70% 1RM
@ 6:00 – 3 Hang Snatches @ ~80% 1RM
@ 8:00 – 3 Hang Snatches @ ~80+% 1RM
@ 10:00 – 3 Hang Snatches @ ~80+% 1RM
@ 13:00 – ME TnG Snatches from Floor @ ~80+% 1RM

Set 2
12 Minute AMRAP
30-24-18-12-6 AbmatSitups
25-20-15-10-5 Box Jumps
20-16-12-8-4 Overhead Squats (95/65#)
15-12-9-6-3 Toe to Bars
10-8-6-4-2 Deadlifts (275/175#)
5-4-3-2-1 Rope Climbs

IMG_7932

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Happy Birthday Paul!! 5.31.17

Schedule note: No parent’s hour today at 9:30.

 

Warmup
Agility/group
===========================
1×5 Pullup @ 55%
1×5 Pullup @ 65%

Set 1
20 Minute OTM
10×2 Box Jump [Evens]
5×7 Pullup @ 75% [Odds, every other]

Set 2
[ocn]Paul
24 Minute AMRAP
Teams of 3, Broken up between partners anyway. Exercises must be complete before moving on. @ specified times reset back to bench press. If you complete burpees before specified time, rest.
@0:00
30 Bench Press (115/75#)
30 Deadlift (185/135#)
30 Back Squat (95/65#)
30 Burpees
@6:00
40 Bench Press (115/75#)
40 Deadlift (185/135#)
40 Back Squat (95/65#)
40 Burpees
@12:00
50 Bench Press (115/75#)
50 Deadlift (185/135#)
50 Back Squat (95/65#)
50 Burpees
@18:00
60 Bench Press (115/75#)
60 Deadlift (185/135#)
60 Back Squat (95/65#)
60 Burpees

IMG_7790

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Memorial Day Murph! 5.29.17

Happy Memorial Day!

Holiday Class schedule: 5pm and 6pm ONLY (No 6:30am or 7pm class)

Warmup
Group warmup

Set 1
“Murph”
(20lb. weight vest optional)
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.

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Friday 5.26.17

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Clean and Jerks (Empty Barbell/PVC)
10 Lunges
6 Kang Squats (Empty Barbell/PVC)

Set 1
Set a PR, any PR.

If you don’t…
Set 2 = Fran

If you do…
Set 2
Partners (1 working at a time, alternate each round, 4 rounds each)
8-6-4-2 C2B Pullups
2-4-6-8 T2B
8-6-4-2 Burpees
2-4-6-8 Box Jumps 32″/24″

IMG_7974

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Thursday 5.25.17

Warmup
Burgener Warmup

Set 2
‘Jason hates you’
Partners (Both working at same time, alternating minute on rower, Score = Calories + Reps)
Set Concept 2 for 20s on 40s off Intervals
Partner 1 Rows for 20 s for Every Even Minute
Partner 2 Rows for 20 s for Every Odd Minute.
@0:00 20s AMRAP Double-Unders [Off-Partner (Partner 2)]
@1:00 20s AMRAP Double-Unders [Off-Partner (Partner 1)]
@2:00 20s AMRAP Handstand Pushups
@3:00 20s AMRAP Handstand Pushups
@4:00 20s AMRAP Lunges
@5:00 20s AMRAP Lunges
@6:00 20s AMRAP Ring Dips
@7:00 20s AMRAP Ring Dips
@8:00 20s AMRAP Box Jumps (24/20″)
@9:00 20s AMRAP Box Jumps (24/20″)
@10:00 20s AMRAP HR Pushups
@11:00 20s AMRAP HR Pushups
@12:00 20s AMRAP Deadlifts (135/95#)
@13:00 20s AMRAP Deadlifts (135/95#)
@14:00 20s AMRAP Abmats
@15:00 20s AMRAP Abmats
@16:00 20s AMRAP C2B Pullups
@17:00 20s AMRAP C2B Pullups
@18:00 20s AMRAP Toe to Bars
@19:00 20s AMRAP Toe to Bars

IMG_7798

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