(631) 285-3434

Monday 4-5-2021

Strength
Bench Press
3-3-3-3-3
Lateral Raise
12-12-12
Metcon
“Diane Meets Elizabeth”
21-15-9
Deadlifts (225#/135#)
Ring Dips

Friday 4-2-2021

Strength

Back Squat

5-5-5-5-5

DB Walking Lunges

10-10-10

Metcon

AMRAP 15

10 Pistols

10 T2B

5 Burpees 

Thursday 4-1-2021

Strength 

Bench Press

5-5-5-5-5

DB Fly

10-10-10

Metcon

50/40 Cal Row

40 HR Push-ups

20 Reverse Burpees

40 HR Push-ups

50/40 Cal Row

Tuesday 3-30-2021

Strength

Deadlift 

5-5-5-5-5

DB Single Calf Raise

10-10-10

Metcon

“Kelly”

5 Rounds

400m Run

30 Wallballs

30 Box Jumps

30 Minute Cap

Monday 3-29-2021

Strength

Strict Press

5-5-5-5-5

Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

10-8-6-4-2

Strict HSPU

5-4-3-2-1

Strict Dips

Friday 3-26-2021

Strength

15 Minutes Build

Heaviest Complex

1 High Hang Clean

2 Low Hang Cleans

3 Pendlay Row

Metcon

5 Rounds 

30 Doubles

5 MU

Thursday 3-25-2021

Strength

15 Minutes Build

Heaviest Complex

1 Squat Snatch

2 OHS

3 Power Snatch

Metcon

AMRAP 20

1 Power Snatch (95#/65#)

2 Front Rack Lunges

3 Deadlifts

4 Burpees Over Bar

5 Sit-ups

Wednesday 3-24-2021

Strength

15 Minutes Build

Heaviest Complex

1 Close Grip Bench Press

2 Wide Grip Bench Press

3 Bench Press 

Metcon

4 Rounds

Within a 4 Minute Window 

500m Row

Within Remaining Time

AMRAP Devils Press (35#/20#)

Scored for total Devils Press

Tuesday 3-23-2021

Strength

15 Minutes Build

Heaviest Complex

1 Power Clean

2 Clean Pulls 

3 Deadlift

Metcon

21-15-9

Thrusters (95#/65#)

KTE