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Monday 3.24.20

With Equipment
“Cario”
Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

* Continue adding 2 reps to each movement
* Athlete’s choice on when to alternate hands on the single arm cleans.

Without Equipment
“Cario”
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees

* Continue adding 2 reps to each movement

Gym Brief
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Tuesday 6.25.19

“Water Break”
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (95/65)
21 Burpees Over Bar
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (95/65)
15 Burpees Over Bar
15/12 Calorie Row

Monday 6.24.19

Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

Wednesday 5.8.19

 

Split Jerk
5 sets x 1 rep
Building in Weight

“Jack Squat”
21 – 15 – 9
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

 

Tuesday 5.7.19

 

Albert

 

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull-ups


Rest 4 minutes


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar


Rest 4 minutes


AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

WOD Guidance
Looking to increase our score slightly with each AMRAP. Find a pace on the first two movements that gives you enough time and energy to thrive at the gymnastics

Sunday 3.10.19

 

Harley the Bulldog


“After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders (45 Singles)

Free Offer - 12 Week Interval Training

Saturday 3.9.19

 

Arlette & Larry


“Bike Drop”

Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

HAVE A GREAT WEEKEND!

Friday 9.7.18

 

Lifters Choice
Pick a lift and have some fun!

Option A
AMRAP 12

15 KB Swings
12 Alternating Goblet Reverse Lunge
9 Burpees

Option B
AMRAP 12

3 Hang Squat Cleans
3 Burpees Over Bar
6 Hang Squat Cleans
6 Burpees Over Bar
9 Hang Squat Cleans
9 Burpees Over Bar

Add 3 reps per set

**Save the Dates**
Wednesday, September 5th: Young Athletes Fall Session Starts
Friday, September 7th: Free Class Friday
Saturday, September 22nd: 5K Run: Info Coming (North Wildwood, NJ)

Thursday 9.6.18


“Scarecrow”
3 Rounds:
50/35 Calorie Bike
200 Meter Farmers Carry (35’s/25’s)
15 Pull-ups  or Ring Rows

**Save the Dates**
Wednesday, September 5th: Young Athletes Fall Session Starts
Friday, September 7th: Free Class Friday
Saturday, September 22nd: 5K Run: Info Coming (North Wildwood, NJ)

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