Today’s PUMP

• 5 Sets (:03 negative on all reps/lifts)
  • 8 Bench/Floor Press
    8 Bent Over Row
    8 Front Raise
    8 Curls

After Party

• Pushup Ladder beginning at 1 and going until the last person drops!
  We will split the group into 3 teams – you must stay at the top of your pushup while other groups are working.

Today’s Workout

Conditioning

• Every 4:00 x 5
  • 60 Double Unders
  • 30 Wallballs or Light Thrusters

Today’s Workout

Hero Workout

• “DT”
  • 5 Rounds For Time:
    • 12 Deadlifts
    • 9 Hang Power Cleans
    • 6 Shoulder to Overhead

We are extremely excited to announce IN PERSON classes for all of our CROSSFIT offerings. We will meet at MaClearie Park in Belmar. Please practice social distancing. No sharing equipment. We can’t wait to see you! Want to drop in? Email: info@crossfitspeakeasy.com

Today’s Workout

Strength

• Front Squat
  • 3×10 @32×1
    • Focus on good positionings

Conditioning

• TABATA
  • Alt DB Snatch
  • Jumping Lunges
  • V Ups
  • Burpees

We are extremely excited to announce IN PERSON classes for all of our CROSSFIT offerings. We will meet at MaClearie Park in Belmar. Please practice social distancing. No sharing equipment. Park in every other spot. We can’t wait to see you! Want to drop in? Email: info@crossfitspeakeasy.com

Today’s Workout

Strength

• 4 Rounds
  • 8R/8L Single Leg Deadlifts
  • 8R/8L Single Arm Press
  • :40 Plank

Conditioning

• 20-18-16…6-4-2 SDHP
• 2-4-6…16-18-20 Push Ups
  • 15 Sit Ups After Every Set

Today’s At Home Workout

FLEX FRIDAY

Compliments of THUNDRBRO

• 8 Sets of 8 Reps w/ :3 Negative on each rep for EACH movement
  – DB Bench Press
  – Barbell Strict Press
  – DB Side Delt Raise
  – Tricep Extension

You will do all 8 sets on on movement before moving on to the next. There is a :30 rest period between every set, and between every movement. Weights should range around 40-50%

Today’s At Home Workout

Strength

• 3 Rounds for QUALITY
  8R/8L Bent Over DB Row w/ :3 Negative
  8 Strict Pull Ups w/ :3 Negative
  16 Alternating Single Leg V Ups

Conditioning

• 2 Rounds For Time:
  • 400m Run
    50 Squats
    25 Burpees

Today’s At Home Workout

Conditioning

• AMRAP20

  3 Rounds:
  75 Double Unders
  100′ Farmers Carry
  15 Deadlifts

  2 Rounds:
  75 Double Unders
  100′ Farmers Carry
  15 Toes to Bar

  In any remaining time, max distance Row/Run/Ski/Bike

Today’s At Home Workout

Weightlifting

• EMOM8: 1 Snatch Pull + 1 Power Snatch

Conditioning

• 2:00 on/2:00 off x6

  Odd Rounds:
  200m Run
  Max Devil Press in Remaining time

  Even Rounds:
  20 Burpees over DB
  Max DB Lunges in Remaining time

Today’s At Home Workout

• For Time:
  • “GUNNY”
    • 1 Mile Run
    • 50 Push Ups
    • 50 Sit Ups
    • 1 Mile Run
    • 50 Push Ups
    • 50 Sit Ups
    • 1 Mile Run