Archive for May, 2017

Nutrition Challenge Benchmark!

 
 
2017 Nutrition Challenge 
For Time:
50 Calorie Assault Bike
1 Mile Run
2k Row
    2017 Nutrition Challenge  For Time: 50 Calorie Assault Bike 1 Mile Run 2k Row
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Wednesday 5.31.17

Weightlifting:
Push Press (5RM )
Then 95% x 5, 90% x 5
 
Metcon (For Time)
21-15-9
Kettlebell Swings
KB Front Rack Lunges
HSPU

RX – 53#/35#
CRX – 70#/53#

 

Weightlifting: Push Press (5RM ) Then 95% x 5, 90% x 5   Metcon (For Time) 21-15-9 Kettlebell Swings KB Front Rack Lunges HSPU RX – 53#/35# CRX – 70#/53#  
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Tuesday 5.30.17

Weightlifting:
3 Position Clean (Every :90 x 6)
High Hang + Above the Knee + Floor

Metcon (Time)
1000m Run
50 Deadlifts
25 Hang Squat Cleans
50 Lateral Bar Burpees
1000m Run
RX – 95/65#
CRX – 135/95#

Weightlifting: 3 Position Clean (Every :90 x 6) High Hang + Above the Knee + Floor Metcon (Time) 1000m Run 50 Deadlifts 25 Hang Squat Cleans 50 Lateral Bar Burpees 1000m Run RX – 95/65# CRX – 135/95#
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Monday 5.29.17

Open Gym 7am – 11am

Open Gym 7am – 11am
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Sunday 5.28.17

Sunday’s Schedule:

8am Endurance

9am Barbell Club

10am-12pm Open Gym

 

Monday’s Schedule will be:

 

Open Gym 7-11am

Sunday’s Schedule: 8am Endurance 9am Barbell Club 10am-12pm Open Gym   Monday’s Schedule will be:   Open Gym 7-11am
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“Murph” 5.27.17

“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”. From here on it will be 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.

“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
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5.26.17 Kettlebell Conditioning

Warm-up:
Dynamic Warmup + Mobility, then:
EMOM9:
1st – 10/8 Cal Bike or Row
2nd – 10 Supermen + 10 Hollow Body Rocks
3rd – Athlete’s Choice
 
Metcon:
AMRAP20
3R/3L Turkish Getups
5R/5L Shoulder to Overhead
7R/7L Snatches
10 Burpees Over Kettlebell

RX – 53/35#

 

Warm-up: Dynamic Warmup + Mobility, then: EMOM9: 1st – 10/8 Cal Bike or Row 2nd – 10 Supermen + 10 Hollow Body Rocks 3rd – Athlete’s Choice   Metcon: AMRAP20 3R/3L Turkish Getups 5R/5L Shoulder to Overhead 7R/7L Snatches 10
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Thursday LIFT

Weightlifting:
Circuit through the following 3 movements in groups of 2-4.
Start lifts @55-65% of 1RM, you may build.
Focus on QUALITY.
 
Deadlift (10-9-8-7-6-5-4-3-2-1)
Bench Press (10-9-8-7-6-5-4-3-2-1)
 Plank (1:00 x 10)
Odd Rounds – Forearms
Even Rounds – :30R/:30L
 
After Party:
Metcon (No Measure)
2 Rounds
1 Minute Per Side
-Twisted Cross
-Pigeon
-Couch

 

Weightlifting: Circuit through the following 3 movements in groups of 2-4. Start lifts @55-65% of 1RM, you may build. Focus on QUALITY.   Deadlift (10-9-8-7-6-5-4-3-2-1) Bench Press (10-9-8-7-6-5-4-3-2-1)  Plank (1:00 x 10) Odd Rounds – Forearms Even Rounds – :30R/:30L
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#WCW – ‘Kelly’ 5.24.17

 
 
‘Kelly’
5 Rounds for time of:  
400m Run  
30 Box Jumps, 24” / 20”  
30 Wall-Ball Shots, 20# / 14#

 

    ‘Kelly’ 5 Rounds for time of:   400m Run   30 Box Jumps, 24” / 20”   30 Wall-Ball Shots, 20# / 14#  
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Tuesday 5.23.17

Weightlifting:
Power Clean + Push Jerk + Split Jerk (EMOM10 – Build)
 
Metcon:
AMRAP6
6 Power Cleans (155/105#)
6 HSPU

Rest 3 minutes before next AMRAP
 
AMRAP4
40 Double Unders
4 Muscle Ups

Rest 3 minutes before next AMRAP
 
AMRAP2
Bar Facing Burpees

 

Weightlifting: Power Clean + Push Jerk + Split Jerk (EMOM10 – Build)   Metcon: AMRAP6 6 Power Cleans (155/105#) 6 HSPU Rest 3 minutes before next AMRAP   AMRAP4 40 Double Unders 4 Muscle Ups Rest 3 minutes before next
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