Back Squats
5×3
use 85% of 3 RM from 10/17
then
Single Leg Romanian deadlift w/ kettlebell
3 x 10 reps
Wednesday 11.06.2013
Tuesday 11.05.2013
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.
Saturday 11.02.2013
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)