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)

Wednesday 9.5.18

 

Arlette

“Twenty-Something”
AMRAP 20:
30 Overhead Squats (65/45)
30 KB Swings (53/35)
30 Toes to Bar
30/21 Calorie Row

**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)

Tuesday 9.4.18

 

Tara

“Jacked & Diane”
200 Meter Run
21 Deadlifts (155/105)
200 Meter Run
18 Dumbbell Strict Press (30’s/20’s)
200 Meter Run
15 Deadlifts (155/105)
200 Meter Run
12 Dumbbell Strict Press (30’s/20’s)
200 Meter Run
9 Deadlifts (155/105)
200 Meter Run
6 Dumbbell Strict Press (30’s/20’s)

**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)

Monday 9.3.18

Warm-ups!

 

Labor Day: 1 Class Today (8am) 

Hang Power Clean
Heavy Set of 3

“Power Steering”
Teams of 3:
3 Rounds For Time:
45 Hang Power Cleans (95/65)
60 Synchro Air Squats
60/45 Calorie Row

 

**Save the Dates**
Monday, September 3rd: Labor Day (Class 8am)
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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