216-369-9370

Wednesday – 6/1

A.) Front Squat: 6 x 3 – all sets between 65-75% 1RM *these should be fast explosive reps. Move the bar quickly and do not pause too long at the top. If you have trouble standing the bar up, go down in weight. B.) For time: 20 Burpee Box Jump Overs (24/20) - however use something you aren't going to die on. You may touch the top of the box but you don't have to if you have the hops 20 Burpee Pull ups 20 Burpee Double Wall ball - do a burpee so that your chest touches your wall

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Tuesday – 5/3-

“The Seven” - partners 7 Rounds for time
 7 HSPU 7 Thruster (135/95) 7 Knees to Elbow 7 Dead Lift (245/275) 7 Burpees 7 RKBS (70/53) 7 Pull ups *Alternate partners each movement

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Monday – 5/30 (9am class ONLY)

Come at 9 and be prepared to work.   We will run heats as needed to accommodate everyone wishing to participate. There will be scaled and team variations of the workout for all levels of fitness. [caption id="attachment_648" align="alignnone" width="503"] Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior

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Friday – 5/27

A.) Push Press: 3-3-3-1-1-1 *start light and build. You may try for a 1RM today if you are feeling good. B.) 12min AMRAP 10 Wall Ball 10 T2B 10 Dead Lift (225/155) Post workout: Max Wall sit in 3 minutes

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Wednesday – 5/25

A.) 1RM Front Squat - retest from last week B.) 21-15-9 Hang Power Snatch (95/65) Box Jump (24/20) *goal: sub 10 Post Workout (midline): 3 rounds, not for time: 100m Kettlebell front rack carry 20 Superman

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Tuesday – 5/24

A.) In teams of 2 20 minute AMRAP 50 RKBS (53/35) 25 Burpees *Partner A: 200m sled drag (90/50) Partner B: AMRAP Rotate on partner returning, score total reps completed B.) 2 rounds, not for time: 15 HSPU 50 Double unders

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Monday – 5/23

A.) Every 2 minutes for 10 minutes (5 sets): 2 snatches (power or squat) *all sets at 75% or higher of your max. These do not have to be touch and go, you may set the bar down and reset if you wish. B.) 4 rounds for time: 8 Thrusters (145/105) 8 Strict Pull ups 400m run Post workout: 3 minute side plank. Alternate between sides, no resting on the ground

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Friday – 5/20

A.) For time: 15 OHS (115/75) 20/15 calorie row 15 Front squat 20/15 calorie row 15 Back Squat 20/15 calorie row *goal: sub 8 B.) With a partner: 1 mile farmers walk *Pick a pair of kettle bells and carry them for one mile. One person must be carrying both kettle bells at the same time.  Switch as much as needed. The resting partner just gets to walk and take in the scenery. *The mile turn around is mile marker 10 going towards Yours Truly... or 9.  Whatever the mile marker is after the stop sign.

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Tuesday – 5/17

A.) EMOM for 20 minutes, alternating between: Even – 2 push jerk + 5 T2B or progression Odd – 5 Push Ups + 3 Cleans (power or squat) *use the same bar for both, no racks. Cleans should be TnG for the majority of the workout.  You may change the weight, up or down, at any point up until the 11th minute. Record the weight used for the most consecutive sets. B.) 3 Rounds for time: 400m run 100m KB Waiter Carry (aka: overhead carry) – single arm, lock the KB out overhead and walk 50m one way, switch arms

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