Category: Blog

WOD – 12/4/2014

SKILL/STRENGTH Every 2 Minutes for 6 sets: 3 Position Snatch (power or squat) – complete a snatch from the ground, then from the BOTTOM of the knee, then from mid-thigh WITHOUT dropping the bar.  Go as heavy as technique allows, but do not fail a set! Complete HSPU work between sets of snatches.  WATCH VIDEO. …
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WOD – 12/3/2014

STRENGTH Push Press – 3 x 5 @ 70% every 2 minutes.  Do 15-20 Face Pulls after each set. WOD 21-15-9 Back Squat @ 55-60% (no rack) Kettlebell Swings 53/35lbs *Goal is to go unbroken, this should be a sprint.* Post scores to comments.

WOD – 12/2/2014

STRENGTH 12 Minutes to a 3rm STRICT Pull-Up.  If you don’t have pull-ups, complete 3 sets of 3 rep negatives (3s each) and 3 sets of 10-12 ring rows.  If you get 12, make it harder by moving your feet forward or onto a box.   WOD Tabata, Tabata, Tabata… Pull-Ups Push-Ups Sit-Ups Double-Unders or …
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WOD – 12/1/2014

STRENGTH/SKILL DAY Front Squats – 3 x 5 @70% every 2 minutes.  This should feel light.  We will be adding 5-10lbs every week. Handstand Push-Up Progression – WATCH VIDEO BELOW.  Fit in your handstand push-up before, after or during the accessory work. In any order or as a superset: Front Rack Bulgarian Split Squat – …
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Open Gym – 11/30/2014

Open Gym from 10am – 12pm.  If you haven’t found your 1RM Push Press, today is the day to do it.  We start our Front Squat/HSPU work on Monday!

WOD – 11/29/2014

2 PERSON TEAM WOD 15 Rope Climbs 30 Power Cleans 155/105lbs 45 Strict Ring Dips 60 Calorie Row Post scores to comments.  


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Hawthorne, NJ 07506

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