Archive for May, 2014

Saturday 5.31.14

5 Rounds
Running clock, 1 minute per station.
Deadlifts (155#/105#)
T2B
Ring Dips
Rest

After Party:
Max Effort – Wall Sit

5 Rounds Running clock, 1 minute per station. Deadlifts (155#/105#) T2B Ring Dips Rest After Party: Max Effort – Wall Sit
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Friday 5.30.14

Opener:
Front Squat 10RM

Headliner:
“Freddy’s Revenge”
5 RFT of…
5 Jerks (185#/125#)
10 Burpees

After Party:
Tabata Ring Rows

Opener: Front Squat 10RM Headliner: “Freddy’s Revenge” 5 RFT of… 5 Jerks (185#/125#) 10 Burpees After Party: Tabata Ring Rows
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Thursday 5.29.14

5 Rope Climbs (15′)
15 HSPU
25 Back Squats (135#/95#)
35 Box Jumps (24″/20″)
45 Hang Power Cleans (135#/95#)
35 Box Jumps (24″/20″)
25 Back Squats (135#/95#)
15 HSPU
5 Rope Climbs (15′)

5 Rope Climbs (15′) 15 HSPU 25 Back Squats (135#/95#) 35 Box Jumps (24″/20″) 45 Hang Power Cleans (135#/95#) 35 Box Jumps (24″/20″) 25 Back Squats (135#/95#) 15 HSPU 5 Rope Climbs (15′)
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Wednesday 5.28.14

Strength:
Deadlift 3×5

Metcon:
3 RFT
20 Wall Balls (20#/14#)
20 Russian Swings (53#/35#)
200m Run

Finisher:
1 minute Max Distance – Airdyne

Strength: Deadlift 3×5 Metcon: 3 RFT 20 Wall Balls (20#/14#) 20 Russian Swings (53#/35#) 200m Run Finisher: 1 minute Max Distance – Airdyne
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Tuesday 5.27.14

Prelude:
3 Rounds
250m Row

Strength:
Shoulder Press 3-3-3-3-3

Metcon:
AMRAP10
50-40-30-20-10
Double Unders
Situps

Prelude: 3 Rounds 250m Row Strength: Shoulder Press 3-3-3-3-3 Metcon: AMRAP10 50-40-30-20-10 Double Unders Situps
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Monday 5.26.14

Happy Memorial Day!
Thank you to everyone who came out for the first Speakeasy Throwdown yesterday.

9:30am and 11am classes only today.

Murph
1 Mile Run
100 Pullups
200 Pushups
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”. It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Happy Memorial Day! Thank you to everyone who came out for the first Speakeasy Throwdown yesterday. 9:30am and 11am classes only today. Murph 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run In memory of Navy Lieutenant
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Sunday 5.25.14

Start of Summer Speakeasy Throwdown!
Registration begins at 10:45am, first heat at 11:30am.

Monday’s schedule will be 9:30am and 11am only.

Start of Summer Speakeasy Throwdown! Registration begins at 10:45am, first heat at 11:30am. Monday’s schedule will be 9:30am and 11am only.
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Saturday 5.24.14

Strength:
Back Squat 3×5

Metcon:
5 Rounds
AMRAP2 x 5 Rounds (1 minute rest between rounds)
10 Lunges (45#/25#)
10 Ground to Overheads (45#/25#)

After Party:
Max Effort – Weighted Plank Hold (45#/25#)

Strength: Back Squat 3×5 Metcon: 5 Rounds AMRAP2 x 5 Rounds (1 minute rest between rounds) 10 Lunges (45#/25#) 10 Ground to Overheads (45#/25#) After Party: Max Effort – Weighted Plank Hold (45#/25#)
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Friday 5.23.14

Prelude:
400m Farmer Carry (AHAP)

Headliner:
21-15-9-6-3
Row (Calories)
Thrusters (95#/65#)

After Party:
3 Rounds – HS Hold ME (rest as needed)

Prelude: 400m Farmer Carry (AHAP) Headliner: 21-15-9-6-3 Row (Calories) Thrusters (95#/65#) After Party: 3 Rounds – HS Hold ME (rest as needed)
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Thursday 5.22.14

Opener:
2RM Hang Clean and Jerk

Headliner:
AMRAP10
T2B
Burpees
Box Jumps (30″/24″)
1/1/1, 2/2/2, 3/3/3, 4/4/4… etc

Opener: 2RM Hang Clean and Jerk Headliner: AMRAP10 T2B Burpees Box Jumps (30″/24″) 1/1/1, 2/2/2, 3/3/3, 4/4/4… etc
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