(631) 285-3434

Friday 5-31-2019

Warm Up

2 Rounds

10 Calorie Row

15 OHS

Strength

Back Squat

3-3-3-3-3 @ 90%

Metcon

60 Calorie Row

30 DB Thrusters (35#/20#)

15 DB Clusters

Thursday 5-30-2019

Warm Up

2 Rounds

20 Doubles

15 Band Pass-thru

15 Sit-ups

Strength

Bench Press

3-3-3-3-3 @ 90%

Metcon

150 Double Unders

45 T2B

60 DB Jerks (35#/20#)

45 Box Jumps 

Partition Repetitions as desired 

Wednesday 5-29-2019

Warm Up

2 Rounds

15 Banded Good Mornings

10 Burpees

Strength

Deadlift

3-3-3-3-3 @ 90%

Metcon

EMOM 8

1 Deadlift

2 Hang Cleans

3 Power Cleans

Scored for weight

Then 

AMRAP 8

2 Power Cleans

6 Lateral Burpees Over Bar

Tuesday 5-28-2019

Warm Up

2 Rounds

20 Jumping Jacks

10 Mountain Climbers

10 PVC Pass-thru

Strength

Push Press

3-3-3-3-3 @ 90%

Metcon

AMRAP 12

6 KBS

8 HSPU

10 Walking Lunges

12 Sit-ups 

Blog Week of 5-27-2019

Quote of the Week 5-27-2019

“Be grateful.  Learn, grow, and improve.  Be consistent. Have fun. Be respectful and humble.”

NEWS & COMMUNITY

All I will say for this week is the big day is tomorrow folks!  Our “Murph” celebration will begin on Monday at 10am sharp, I will be there early for you guys to setup and stretch.  The yearly BBQ to follow will be potluck style so please bring something to share- it most certainly does not need to be healthy!  Feel free to bring friends and family. This really is one of my favorite events we host yearly, the unofficial start to summer and nice weather shared with our amazing community.

PROGRAMMING


Programming the week of “Murph” is always a fun challenge.  While the week ahead certainly is balanced, the old saying “sometimes life demands we squat even when our legs are sore” may ring true.  This is a great week to begin to really challenge yourself- summer is almost here!

HERE WE GO!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Wear a vest if you have one!

Tuesday

Strength

Push Press

3-3-3-3-3 @ 90%

Metcon

AMRAP 12

6 KBS

8 HSPU

10 Walking Lunges

12 Sit-ups

Wednesday

Strength

Deadlift

3-3-3-3-3 @ 90%

Metcon

EMOM 8

1 Deadlift

2 Hang Cleans

3 Power Cleans

Scored for weight

Then

AMRAP 8

2 Power Cleans

6 Lateral Burpees Over Bar

Thursday

Strength

Bench Press

3-3-3-3-3 @ 90%

Metcon

150 Double Unders

45 T2B

60 DB Jerks (35#/20#)

45 Box Jumps

Partition Repetitions as desired

Friday

Strength

Back Squat

3-3-3-3-3 @ 90%

Metcon

60 Calorie Row

30 DB Thrusters (35#/20#)

15 DB Clusters

Monday 5-27-2019

10am Only- BBQ to follow!

Metcon

“Murph”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Squats

1 Mile Run

Wear a vest if you have one!

Friday 5-24-2019

Warm Up

30 Jumping Jacks

15 Mountain Climbers

10 Push-ups

Strength

Bench Press

5-5-5-5-5 @85%

Metcon

21-15-9

Devils Press (50#/35#)

Ring Dips

Thursday 5-23-2019

Warm Up

2 Rounds

10 OHS

10 Burpees

10 Sit-ups

Strength

Back Squat

5-5-5-5-5 @85%

Metcon

50-40-30-20-10

Sit-ups

30-25-20-15-10

Wallballs 

Wednesday 5-22-2019

Warm Up

500m Row

15 Ring Rows

Strength 

DB Row

5-5-5-5-5 @85%

Metcon

3 Rounds

Minute 1: Hang Cleans (135#/95#)

Minute 2: Pull-ups 

Minute 3: SDHP

Minute 4: Calorie Row

Tuesday 5-21-2019

Warm Up

30 Double Unders

15 PVC Pass-thru

10 Push-ups

Strength

Push Press

5-5-5-5-5 @85%

Metcon

AMRAP 11

22 Double Unders

7 Left Arm DB Push Jerk (35#/20#)

7 Right Arm DB Push Jerk

Rest 3 Minutes

AMRAP 7

22 Doubles

14 KBS