(551) 427-5077

Saturday – January 31

 

In teams of 2 (1 working/1 resting):

30-25-20

1: Calorie Row

2: Push Ups AND Sit Ups

THEN

25-20-15

1: Burpees to Target

2: Box Jumps (24/20)

THEN

20-15-10

1: Power Cleans (135/85)

2: Shoulder to Overhead (135/85)

THEN

Do it all again

 

*Partner ONE will complete all of the reps of movement #1 the first time through, and partner TWO will do all of the reps of movement #2.  The second time through, the partners will switch movements.  So technically, everyone will complete all the reps of this WOD themselves.

 

Friday – January 30

 

Part 1:

5 Sets

5 Thrusters (from rack)

*10 KB rows (each arm) after each set

Part 2:

4 Rounds

10 Pull Ups

15 KB Swings (53/35)

20 Wall Balls (20/14)

*15 minute cap

 

Thursday – January 29

 

Part 1:

12 Minutes to find heaviest (or most efficient):

3 Position Power Snatch

From Ground

Low Hang

High Hang

*All three reps should be done without dropping the bar

Part 2:

6 Minute AMRAP 

10 Power Snatches (95/65)

20 Double Unders 

Rest 3 Minutes

6 Minute AMRAP

10 Power Snatches (75/55)

20 Double Unders

*Start the second AMRAP where you left off from the first.  Score will be total rounds between the two AMRAPS.

Wednesday – January 28

The same enthusiasm that goes in to increasing your 1 Rep Max Back Squat should be put in to your air squat as well”-Pat Sherwood

For Time:

100 Air Squats

25 Push Ups

25 Sit Ups

6 Sprints

Rest 2 Minutes

75 Air Squats

25 Push Ups

25 Sit Ups

6 Sprints

Rest 2 Minutes

50 Air Squats

25 Push Ups

25 Sit Ups

6 Sprints

Rest 2 Minutes

25 Air Squats

25 Push Ups

25 Sit Ups

6 Sprints

 

Tuesday – January 27

Due to the expected inclement weather and State of Emergency for NJ, we will be closed all morning and mid-day Tuesday, January 27.  Please check here throughout the day for our status regarding our schedule.

 **UPDATE**

 We will off OPEN GYM from 4 PM – 7 PM



Monday – January 26

Monday – 5:15 PM will be our only night class.  6:15 7:15, and 8:15 classes are CANCELLED.

Tuesday – All morning and mid-day classes are CANCELLED.

For time:

20 Burpees, then

12-9-6

Deadlifts (165/115)

Handstand Push Ups

then

50 Double Unders, then

15-12-9

Front Squats (115/75)

Pull Ups

then

30/25 Calorie Row, then

21-15-9

Hang Power Cleans (95/65)

Shoulder to Overhead (95/65)

 

 

Saturday – January 24

8 AM CLASS IS CANCELLED.  PLEASE CHECK FOR UPDATES HERE REGARDING OUR STATUS FOR 9 and 10 AM CLASSES. 

9 and 10 AM are on as scheduled.

In Teams of 2:

10 Rounds

8 Pull Ups

12 Box Jumps (24/20)

16 Weighted Sit Ups (15/10)

20 Wall Balls (20/14)

24 Double Unders

*1 person needs complete all the reps of a movement by him or herself

 

Friday – January 23

 

Part 1:

5 Sets (not for time)

10 Barbell Rows (2 count descent)

10 Dips

Farmer Carry (Down and back)

10 Diamond Push Ups

*Optional* 10 Barbell Curls (you’re welcome Nick B)

Part 2:

100 Double Unders

30 KB Swings (53/35)

20 Toes to Bar

10 Hang Power Snatch (95/55)

50 Double Unders

30 KB Swings (53/35)

20 Toes to Bar

10 Hang Power Snatch (95/55)

 

Thursday – January 22

Part 1:

5 x 3

Back Squat

Part 2:

“Marek”

10 Minutes to complete:

5 Rounds

12 Hang Power Cleans

9 Front Squats

6 Shoulder to Overhead

then

Max calorie row

_______________________________________________________________

You will have THREE options for barbell weights

RX Marek = 105/65

Heavy Marek = 115/75

Obese Marek = 135/85

 

 

Wednesday – January 21

 

Part 1:

3 Rounds

1 Minute on/1 Minute off

Max Sprints

Part 2:

With a running clock:

From 0-5

25 Burpee Box Jump Overs (24/20)

From 6-11

20 Ring Rows

20 Wall Balls (20/14)

15 Ring Rows

15 Wall Balls

10 Ring Rows

10 Wall Balls

From 13-23

100 Sit Ups

50 Strict Weighted Leg Raises (20/14)