(631) 285-3434

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

Thursday 12-24-2020

*9 am Only*

Metcon

“12 Days Of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Tuesday 21-22-2020

Metcon

“Double Krannie”

With a Partner

100-80-60-40-20

Wallballs

Doubles

Sit-ups

*Share Workload as Desired*

Friday 12-18-2020

*9 am and 5:30 pm only*

Strength

EMOM 5

3 Back Squat @80%

EMOM 5

10 Standing Calf Raise

Metcon

AMRAP 15

5 Clusters (95#/65#)

10 Burpees

15 Sit-ups

Thursday 12-17-2020

Strength

EMOM 5

3 Strict Press @80%

EMOM 5

10 DB Front Raises

Metcon

3 Rounds 

400m Run

12 Box Jumps

12 DB Push Press (35#/20#)