(631) 285-3434

Thursday 1-7-2021

Strength

Power Clean

5-5-5-5-5

Metcon

AMRAP 15

5 Deadlifts (225#/155#)

10 KTE

15 Wallballs 

20 Sit-ups 

Wednesday 1-6-2021

Strength 

Push Press

5-5-5-5-5

Metcon

4 Rounds

30 Doubles

20 KBS

10 Reverse Burpees 

10 Strict Ring Dips

Tuesday 1-5-2021

Strength 

DB Row

5-5-5-5-5

Metcon

30/25 Cal Row

20 Hang Snatch (95#/65#)

10 Pull-ups

5 Ring MU

10 Pull-ups 

20 Hang Snatch

30/25 Cal Row

Monday 1-4-2021

Strength

Front Squat

5-5-5-5-5

Metcon

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

Devils Press (50#/35#)

DB Box Step Overs

Thursday 12-31-2020

*9 am only*

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Tuesday 12-29-2020

Strength 

15 Minutes to PR

1RM Power Snatch

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Monday 12-28-2020

Strength 

15 Minutes to PR

1RM Bench Press

Metcon

AMRAP 15

5 HSPU

10 Box Jumps

5 Ring Dips

10 KBS