Thursday 11.07.2013

Back Squats
5×3
use 85% of 3 RM from 10/17
then
Single Leg Romanian deadlift w/ kettlebell
3 x 10 reps

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Tuesday 11.05.2013

“Barbara”
5 rounds for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest precisely 3 minutes between each round

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Monday 11.04.2013

Overhead Squats
4×10 reps
then
4 Rounds for time
20 Jumping alternating lunges
10 Toes to bar

Sunday 11.03.2013

Marathon Sunday
Get inspired. Go out and run.  We will not have open floor today because of the Marathon.
Good luck to Gantry Endurance Coach Joey Savino and member Isabella Masala. Go out and cheer them on. You can track them on the ING NYC Marathon Track my Runners page.  Joe Savino Bib # 21569 and Isa Masala Bib # 13698.
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Friday 11.01.2013

“Halloween Hangover”
100 Double unders
then
3 Rounds
15 Deadlift 225/155#
5 Muscle ups
then
100 Double unders

HAPPY HALLOWEEN 10.31.2013

“The Great Pumpkin Race”
3 Rounds for time
600 M Pumpkin Run 20/14#
10 Pumpkin thrusters 20/14#
31 Overhead Pumpkin walking lunge steps 20/14#
If you put your Pumpkin down it is a 10 burpee penalty
(Use med ball as your pumpkin)

Wednesday 10.30.2013

5 Rounds for time
10 Hand stand pu’s
20 Wall ball 20/14#
30 Kettlebell swings 53/35#

Who are you going to be for Halloween?
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Tuesday 10.29.2013

Front Squat
3×5 Ascending
then
21-15-9
Front Squats 115/85#
Knees to elbows

Congratulations to member Katie K. for her 3:00:11 Marine Corps Marathon. Great work. See what deadlifts do for you…Looking strong in the last couple miles.  And even stronger double fisting it at the finish!
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