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Thurs. June 1 2017

Strength/Skill:

Strict Pull Ups

Metcon:

Part A:

AMRAP 10:

21 Weighted Lunges (45/25 Plate)

14 T2B

7 Strict Pull Ups

 

Part B:

7 Min Max Effort Assault Bike

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Wed. May 31 2017

Strength/Skill:

3 Position Back Squat

Metcon:

4 Rounds For Time:

10 Thrusters (95/65)

15 Sit Ups

20 Wallballs (20/14)

300M Row

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Mon. May 29th, 2017

*We will be having a change in schedule for tomorrow’s workout. Classes will only be 6am, 9am and 6pm for Memorial Day. We will be doing “Murph” in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of his favorites and he named it “Body Armor”.

Murph”

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Rx= wear a 20/14 pound weight vest

partition pull-ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 pound weight vest bring it to do it Rx’d

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