Workout Of The Day

  • Pina Colada

    Saturday, June 10th meet at Fassler Hall at 2PM for gym anniversary celebration! It's kid and dog friendly and outdoors.

    STRENGTH:

    Deadlift

    8 x 1

    CONDITIONING:

    12 Min AMRAP....

    100M Farmer's Carry

    50 Ft Handstand Walk (5 Wall Climbs)

    CORE/MOBILITY:

    :30 Thread the Needle

    15 V Ups

    1 Min Child's Pose

    15 V Ups

  • Scream

    STRENGTH:

    The Bear Complex

    5 x 7

    Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead

    Try to increase from last week. Same weight for all sets.

    CONDITIONNING:

    For Time...

    800M Run

    100 Unbroken Double Unders

    3 Burpee Penalty for Every Break

    CORE/MOBILITY:

    1 Min Runner's Stretch

    1 Min Scorpion 

    :30 PVC Behind Back

  • Hey Buddy

    STRENGTH:

    Strict Press

    5 x 5

    Alternate with 10 reps empty barbell curl (3 second decent)

    CONDITIONING:

    12 Min AMRAP 

    With a Partner Alternating movements

    12 KB Deadlifts (53/35)

    12 Toes to Bar

    12 KB Swings (53/35)

    CORE/MOBILITY:

    Hip Bridge Hold :30 sec

    1 Min Child's Pose with Arms Behind Head

    Hip Bridge Hold :30 sec 

    1 Min Half Straddle Stretch 

  • Bounce

    STRENGTH:

    EMOM for 8 Min

    1 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS

    CONDITIONING:

    For Time...

    50 Wallballs (20/14)

    25 Burpee Muscle Ups ( Sub Burpee Pull Ups)

    CORE/MOBILITY:

    1 Min Saddle Stretch

    :30 Dolf Stretch 

    100 Russian Twists 


  • Main Event

    STEENGTH:

    Back Squat

    7 x 2

    CONDITIONING:

    Three Rounds for Time...

    400M Run

    20 Hang Power Cleans (95/65)

    20 Push Press (95/65)

    CORE/MOBILITY:

    1 Min Runner's Stretch

    20 Candlesticks

    1 Min Child's Pose

    20 Candlesticks 

  • Flying High

    Olympic Lifting at 9:30AM

    CONDITIONING:

    Three Rounds for Time...

    750M Row

    30 Toes to Bar

    30 Alt KB Snatch (53/35)

    30 Squat Cleans (95/65)

  • Just Do It

    STRENGTH:

    Deadlift

    7 x 2

    CONDITIONING:

    Five Rounds for Time...

    30 Double Unders

    15 Wallballs (20/14)

    CORE/MOBILITY:

    :30 Star Hold x 2

    1 Min Straddle

    :30 Star Hold x 2

    1 Min Pigeon 

  • Wake Up

    STRENGTH:

    Five Rounds of Seven Reps

    Bear Complex - Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead

    This week you may start increasing weight. Begin with the weight you used last week. Try to make two jumps over the course of your five rounds. Do not work up to a max. 

    CONDITIONING:

    Four Rounds for Time...

    400 M Run

    2 Min Rest

    CORE/MOBILITY:

    100 Flutter Kicks

    1 Min Downward Dog

    100 Flutter Kicks

    :30 Runner's Stretch


  • Rave

    STRENGTH:

    Bench Press

    5 x 5

    Alternate with 5 Strict Knees to Elbow

    CONDITIONING:

    Three Rounds for Time...

    15 Bar Facing Burpees

    15 Shoulder to Overhead (135/95)

    CORE/MOBILITY:

    :30 Thread the Needle

    :30 Partner Arms Behind Back

    1 Min Child's Pose

    50 Candlesticks 

  • Got A Feeling

    STRENGTH:

    Every Two Minutes for Sixteen Minutes...

    3 Deadlifts + 2 Hang Cleans 

    CONDITIONING:

    Three Rounds for Time...

    30 Ab Mat Sit Ups

    30 Walking Lunges

    30 KB Swings (53/35)

    CORE/MOBILITY:

    :30 Superman Hold

    1 Min Straddle Stretch

    :30 Superman Hold

    :30 Dolf Stretch 

  • MURPH

    One class today at 10AM. Free workout for anyone to attend. Bring friends and family!

    For Time...

    1 Mile Run

    100 Pull Ups

    200 Push Ups

    300 Air Squats

    1 Mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

  • Team Fest

    Coaches Series with Erica at Noon! Krav Maga. Bring a friend!

    Olympic Lifting 9:30AM

    CONDITIONING:

    EMOM for 10 Min...

    3 Overhead Squats (From ground or rack)

    At 15 Min...

    In Teams of Three

    50 Clean and Jerks (155/105)

    50 Burpee Bar Muscle Ups

    300 Double Unders

    At 30 Min...

    400 M KB Farmer's Carry (every time you drop 10 Air Squats)

    At 40 Min...

    In Teams of Two...

    Calorie Row (30/20) Partner Holds Barbell in Front Rack (135/95)

    100 Wallballs (20/14)

    Calorie Row (30/20) Partner Holds Barbell in Front Rack (135/95)

    50 Handstand Push Ups

    Calorie Row (30/20) Partner Holds Barbell in Front Rack (135/95)

    At 60 Min...

    800 M Run

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