“It’s not the challenge that’s the problem, it’s your attitude about it that is.” – Unknown A. Snatch – 8 Minutes to find a heavy single 2 Minute rest Clean – 10 Minutes to find a heavy single B. AMRAP 9 3 Power Snatch 5 Muscle Ups or Ring Dips 200M Run RX – 135/95 […]
“Only those who have the patience to do things perfecly will acquire the skills to do difficult things easily.” – Fredrich Schiller A. 5 x 3 Bench Press, climbing B. 5 Rounds For Time: 8 DB Push Press, Right Arm 50’ Overhead Carry 8 Box Jumps 8 DB Push Press, Left 50’ Overhead Carry 8 […]
“It’s very easy for athletes to get caught up in what’s popular and not necessarily what’s effective.” – Pat Sherwood A. EMOM x 12 Odd – 100’ Farmer Carry Even – 40 Second Hollow Hold or 20 Second L-Sit B. Death By 10m Sprint Add 10m every minute until you can’t do the required work […]
“Train toward the highest level version of a movement.” – Dave Durante – Power Monkey Fitness and Former US Gymnast A. EMOM x 7 1 Power Clean + Push Jerk (below 85%) B. 5 Rounds 15/12 Cal Bike or Row 20 Med Ball Cleans @20/14 25 Double Unders Warlock Weightlifting: A. Back Squat – 75% […]
“No Intensity, no results.” – Greg Glassman A. 3 Rounds Min 0-2: 30/24 Cal Row/Bike Min 2-4: 100’ Sled Push Min 4-6: 5 Strict Pullups + 10 Strict T2B + 5 Strict HSPU Fitness: 24/18 Cal Row | 5 Negatives/Ring Rows + 10 Hanging Leg Raises + 5 Push Ups Warlock Weightlifting: A. Jerk behind […]
“Take ownership: Recognize that if you aren’t where you want to be it’s because of something you are doing or not doing.” A. 18.5 Redo OR A. EMOM 7 5 Deadlifts @ 70% + Max Effort Pushups B. AMRAP 7 20 DB snatches @50/35 30 Burpees 40 Wall Ball @ 20/14 Performance – @ 50/35, […]
Open gym is from 10-12. If you are redoing 18.5 we will being running heats at 10:30, 11 and 11:30. If you want to redo 18.5 you will also have the opportunity to redo in class on Monday. Open Gym A. 4 Rounds for Time 30 KB Swings @53/35 30 Burpees 30 Sit Ups Warlock […]
Hard Work Pays Off. A. Teams of 3 100 Deadlifts @ 275/185 100 Cal Row 80 Power Cleans @ 185/125 80 Ca Row 60 Power Snatch @ 135/95 60 Cal Row RX – 275/185, 185/125, 135/95 Performance – 225/155. 155/105, 115/85 Fitness / Fitness Lite – 155/105, 115/85, 75/55 *Bonus* AMRAP 20 20 – 10M […]
Premier Sponsor – DS Electric (Dave) Hospitality – Ryan Arket – Douglass Elliman Real Estate A. WORKOUT 18.5 – Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters […]
Light weight blonde lady from “One Snatch Two Jerks” left dazed and confused after Belly Dancers routine and one beer from Booty and the Beast keg. “After one beer I wasn’t sure if I was suppose to workout or dance for reps! Either way I had a blast and am definitely fitter!” says the newest […]