Month: November 2016

12.1.16

Thursday

A.
5 sets:
Press x 5 reps
rest :30
Weighted Pull-up x 5 reps
rest 1:00

B.
3 RFT:
20 Kettlebell Swings (53/35)
15 Push-Ups
20 Goblet Squats
15 Push-Ups
20 Goblet Reverse Lunges
15 Push-Ups

12:00 Cap*

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11.30.16

A.
Back Squat
Every minute on the minute for 5:00 (5 sets:)
2 reps (build)

1:00 rest then…

Every 2:00 for 10:00
1 rep (build)

[16:00 Total]

B.
Every minute on the minute for 12:00
1 – 5 Bar Muscle-ups
2 – 7 Box jump overs (24/20) + 7 Thrusters (95/65)

11.28.16

Monday
A.
Every minute on the minute for 10:00
Hang Clean x 1 rep

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (185/135)
4 Muscle-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95)
8 Chest-to-Bar Pull-Ups

11.24.16

Thursday

Happy Thanksgiving!
TURKEY TRIO
40 minute AMRAP:

Partner 1:
Run 400m

Partner 2:
AMRAP of the complex:
1 Deadlift + 1 Hang Power Clean + 1 Left and Right Lunge + 1 Shoulder to Overhead = 1 rep
(155/105)

Partner 3:
AMRAP Burpee Muscle-ups/Pull-ups

Partner 1 is the pace setter. When partner 1 finishes the run, all partners will rotate to the next station and so on for max repetitions.

Have fun with your friends as you do this and be thankful that your fitness allows you to think things like this are fun 🙂

11.21.16

Monday

A.
Front Squat
Every minute on the minute for 5:00 (5 sets:)
2 reps (build)

1:00 rest then…

Every 2:00 for 10:00
1 rep (build)

[16:00 Total]

B.
For time:
45 Pull-Ups
45 Thrusters (115/75)
45 Pull-Ups

C.
Optimize
Prowler Shuttles 45s/25s (60’ down, 60’ back x 2)

Announcements:

1. Thanksgiving schedule:
Thanksgiving Eve – Last Class 4:30pm
Thanksgiving Day – 9am Only
Day after Thanksgiving – Normal Schedule (no 6am*)

2. Freedom Holiday Party
Public House 49 in Patchogue
Friday, December 23rd
$27/person open bar from 8-10pm