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08/05/2014

Warmup:

Burpees 20
Air squats 15
Sit ups 10
Pull ups 5

Strength:

4x4 Back squats @ 65%
4x4 Back squats @ 70%

EMOM 10 mins
3 handstand push ups

WOD
AMRAP 15 mins
2 Power Sn**ch 135/115
3 KB swings 35/25
4 Toes to Bar

Warmup:50 Double Under/ 150 singlesStrength:3x3 Sumo Deadlifts 80%3x3 Sumo Deadlifts 85%2x8 Box squats 90% of back squat...
08/04/2014

Warmup:
50 Double Under/ 150 singles

Strength:

3x3 Sumo Deadlifts 80%
3x3 Sumo Deadlifts 85%
2x8 Box squats 90% of back squats

EMOM 10 mins
2 power clean 135/115

WOD
21,15,9

wallball
burpees
kb swing 44/35

Warmup:10 jumpjacks10 lunges10 situp10 pullupsStrength:3x8 Box squats @ 75%EMOM 10 2 sn**ches 115/95 lbsWOD: #1 happy ...
07/31/2014

Warmup:
10 jumpjacks
10 lunges
10 situp
10 pullups

Strength:
3x8 Box squats @ 75%

EMOM 10
2 sn**ches 115/95 lbs

WOD: #1 happy place
AMRAP 10 mins

1 Clean 135/115
10 burpees

2 Clean 135/115
8 burpees

3 Clean 135/115
6 burpees

4 Clean 135/115
4 burpess

WOD #2

AMRAP 5 mins

Double Unders or singles

Warm up:20 air squats15 sit ups10 lunges5 pull upsStrength:3x3 Muscle sn**ch 70%3x3 Muscle sn**ch 75%EMOM 10 mins2 Overh...
07/30/2014

Warm up:
20 air squats
15 sit ups
10 lunges
5 pull ups

Strength:

3x3 Muscle sn**ch 70%
3x3 Muscle sn**ch 75%

EMOM 10 mins

2 Overhead Squats 135/115

WOD
21,15,9 of

Deadlift 225/135 (RX) .. scale as needed
Burpees

ENJOY! :-)

Nice Work on Tuesday 7pm!
07/30/2014

Nice Work on Tuesday 7pm!

07/29/2014

Warmup:
4 x rounds of bear crawls 0_0!

Strength:
3x3 Clean and jerk 80%
3x3 Clean and jerk 85%

4x4 Front squat 70%

WOD: 20 Min AMRAP
10 burpees
10 shoulder to overhead 95/75
10 pullups
10 wall ball

Lets have some fun tonight!

Monday Madness
07/29/2014

Monday Madness

07/28/2014

Warmup:
800m row

Strength:
3x3 sn**ch @ 75%
3x3 sn**ch @ 80%
3x3 back squats @ 75%

WOD AMRAP 20 mins
20 Barbell lunges @ 115/95
15 Burpees
10 Pullups
5 KB swings 44/35

07/24/2014

Warm up:
3 rounds of
4 pull ups
6 lunges
10 hump jacks

Strength :
4x4 Front squats @ 75%
2x2 Front Squat @ 85%
Emom 10 min
2 power sn**ch 135/115

WOD
3 RFT
6 Toes to bar
10 Hang clean 115/95
14 box Jumps
18 Burpees

07/23/2014

Warm up:
10 pull ups
15 sit ups
500 m row

Strength:
OH squats 3x3 70%
Sn**ch Balance 3x3 65%

WOD:
15 min AMRAP
20 Hang Cleans 115/95
15 toes to bar
10 push press 115/95
5 V ups
400m run

07/22/2014

Warm up
2 rounds of:
5 pull ups
10 push ups
15 air squats
20 jump jacks

Strength:
4x4 sumo deadlifts @ 80%
3x3 RDL @ 70%

EMOM:
4 Push press @ 75%

WOD:

AMRAP 15 mins
10 Burpees
10 KB swings
20 thrusters bar only

Address

Franklin Square
Franklin Square, NY
11010

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 5pm
Saturday 9am - 2pm
Sunday 9am - 1pm

Telephone

(516) 775-7778

Website

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