06.29.2013

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 06.27.2013

For time:
Double unders 100-80-60-40-20
KettleBell swings 50-40-30-20-10, 54/36#
Toes to bar 25-20-15-10-5

Round 1: 100-50-25, round 2: 80-40-20, round 3: 60-30-15…

Tuesday 06.25.2013

Deadlift
3-3-3-3-3
then
AMRAP 8 minute:
12 Deadlift 115/85#
10 Bar facing burpees

Gantry Endurance WOD:
6×400
rest 2 minutes

06.24.2013

“Nancy”
5 rounds for time:
400m run
15 Overhead squats 95/65#, empty barbell or PVC pipe

We would like to have a group of athletes train and race in the NYRR Fifth Avenue Mile. It fills up quickly so register early if you are interested.

Saturday 06.22.2013

The Man/ Woman Tathlon

Max reps Bench press BW/ 50% BW
Max reps Chin-ups BW/ BW
Max reps Strict press 50% BW/ 25% BW
Max reps Dips 125% BW/ BW
Max reps Bicep curls 50% BW/ 25% BW

Athletes will have 4 minutes at each station and 1 minute to convert their station to the next exercise. Athletes will be grouped by body weight.
Once you’ve performed all five events or run out of time, add up your total number of reps.

Friday 06.21.2013

EMOM for 14 minutes:
Odd minute: 3 Banded sumo deadlifts
Even minute: 5 Box jumps, 30/24″

Thursday 06.20.2013

For time:
50 Wall ball
400 m run
40 Wall ball
400 m run
30 Wall ball
400 m run
20 Wall ball
400 m run
10 Wall ball
400 m run