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)

Monday 8.27.18

 

Keep Pulling!

 

Hang Snatch
4 sets fo 2 building in weight

Back Squat
4 sets of 7 at 75% of 1RM

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpees

Tuesday 7.24.18

 

Clean Complex
Power Clean + Hang Squat Clean
Build to a Heavy Set

“Crunch Time”
4 Rounds For Time:
30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
30/21 Calorie Row

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