(631) 285-3434

Friday 10-30-2020

Strength 

5 minutes build to a heavy

Squat Snatch

5 minutes build to a heavy 

Snatch Pull

5 minutes build to a heavy 

Front Squat

Metcon

21-15-9-15-21

MBC

Burpees Over MedBall

100m Sprint After Each Round

Wednesday 10-28-2020

Strength 

5 minutes build to a heavy

Push Press

5 minutes build to a heavy 

Split Jerk

5 minutes build to a heavy 

OHS

Metcon

10-9-8-7-6-5-4-3-2-1

Devils Press (50#/35#)

Double DB Push Press 

Tuesday 10-27-2020

Strength

Pendlay Row

3-3-3-3-3

Metcon

“Super Helen”

3 Rounds

400m Run

21 KBS

12 Bar MU

20 Minute Cap

Monday 10-26-2020

Strength

5 minutes build to a heavy

Squat Clean

5 minutes build to a heavy 

Clean and Jerk

5 minutes build to a heavy 

Clean Pull

Metcon

60/50 Calorie Row

50 Pistols

40 Sit-ups

30 HSPU

20 Reverse Burpees

10 Clean And Jerk (135#/95#)

Friday 10-23-2020

Strength

EMOM 15

Mins 0-4

2 Squat Cleans

Mins 5-9

3 Clean & Jerk

Mins 10-15

4 Clean Pulls 

Metcon

Ascending Ladder

1 Cluster (95#/65#)

1 T2B

2 Cluster

2 T2B

3

3…

12 Minute Cap

Thursday 10-22-2020

Strength

Pendlay Row

5-5-5-5-5

Metcon

AMRAP 16

10 DB TGU Starts

20 Alt DB Hang Snatch

30 Sit-ups

40 Doubles

Wednesday 10-21-2020

Strength 

EMOM 15

Mins 0-4

2 Push Press

Mins 5-9

3 Split Jerks

Mins 10-15

4 OHS

Metcon

3 Rounds

400m Run

15 HSPU

15 OHS (95#/65#)

Tuesday 10-20-2020

Strength

Wide Grip Pause Bench

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

7 Push-ups

7 KBS

7 Box Jumps 

14 Minute Cap

Monday 10-19-2020

Strength

EMOM 15

Mins 0-4

2 Squat Snatch

Mins 5-9

3 Snatch Pull

Mins 10-15

4 Front Squat

Metcon

21 Thrusters (95#/65#)

21 Pull-ups

15 Thrusters (115#/85#)

15 CTB

9 Thrusters (135#/95#)

9 Bar MU