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Partner Rowing Ladder

  Tuesday 6/3/2014   Skill – Back Squat (Wk 2/6) Honey Badgers 5-5-3-3-3 (These are all work sets, they can be ascending)   Skunks 3×3 @ 75%, 80%, 85%   WOD Partner Rowing Ladder Each person does: 100, 200, 300, 400, 500, 600 meters. *These are max efforts.   6:30

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Easy Day

Skill Honey Badgers For 15’ 30-40” Chin Over Bar Hold (palms in) Single Leg Stride Jump x 5L/5R (https://www.youtube.com/watch?v=zt5MS1HK2bM) Alternating DB Snatch x 20   Skunks EMOM 5’ Pause Snatch (knees) EMOM 5’ Snatch   WOD “Easy Day” Team of 3 Alley Sled Drag 1 person works, the others rest.

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This Week at the Box! June 2-7

Suns out, guns out! This is the 2nd of our 6 week cycle focusing on squat strength and body control! A quick note- summer is starting so athletes are switching classes. Make sure you RSVP to class prior to showing up, as the morning classes tend to get full during

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I Love My Kettlebell

WOD “I Love My Kettlebell” AMRAP 20’ 21 KBS Front Rack KB Jog/Walk (Alley) 3L/3R Turkish Getup *Pick a KB weight that comfortable. You’ll be using the same one for all movements.   8 am Oly Hour Warm up Clean position work   Training A. EMOM 10’ Hang Clean +

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Man on Fire

Skill – Front Squat (Wk ⅙) Honey Badgers Build to a heavy set of 5   Skunks 3×5 @ 70%, 75%, 80%   WOD “Man on Fire” AMRAP 15’ 12 Thruster 95/65# 400m Run Rest 60”

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Strict Lynne

Skill – Gymnastics (Wk ⅙) For 20 minutes, get 3-4 sets A1. L-Sit x 20” or L-Hang x 20” A2. 3-5 Muscle Ups or Overhead Plate Lunge 20m A3. 50 Double Unders or 150 Singles   WOD “Strict Lynne” 5 Sets Max Effort Ring Pushups Max Effort Strict Ring Row

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This Week at the Box May 26-31

Be sure to read about the next 6 week training cycle here! Guys Poker Night, round 2! We’ll meet at the box this Friday at 7pm. Lat time we did a $10 buy in… see you there! Monday we’ll have 1 class at 9:30 to honor a true hero, Lt. Murphy.

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Rest Day

What is Rest Day? Click here. Choose from: Tuesday’s Training Skill – Back Squat (Wk ⅙) Honey Badgers Build to a heavy set of 5, add 5-10# from last week   Skunks 3×5 @ 70%, 75%, 80%   WOD “Hotdog” Teams of two, 5 rounds each Row 250m 10 Burpee

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Hotdog

Did you read the post about the next 6 week training cycle? Check it out here. Skill – Back Squat (Wk ⅙) Honey Badgers Build to a heavy set of 5, add 5-10# from last week   Skunks 3×5 @ 70%, 75%, 80%   WOD “Hotdog” Teams of two, 5

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Murph

*Memorial Day hours- 9:30 only. This class has no cap so if you’re unable to sign up please just show up. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed

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