Archive for April, 2016

Saturday’s Program

Saturday, April 30th, 2016

Erick_04_30_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

Odd: 10x Dumbbell squat cleans

Even: 8x Chest to bar pull-ups

 

WOD:

5 rounds

5x Power clean (235 / 155)

9x Weighted dips (45 / 25)

Bonus: 60x GHD Sit ups + 60x Back extensions

 

Post time to comments.

 

Skill of the week:

Dips

Friday’s Program

Friday, April 29th, 2016

Ron_04_29_16

Warm-up:

Coaches choice

 

Skill:

Deadlift and row review

 

WOD:

For time

Row 2000m

Then do 5 rounds of 3x deadlift (350 / 225) + 20x push-ups

Finish with a 2000m run

 

Post time to comments.

 

Skill of the week:

Dips

Thursday’s Program

Thursday, April 28th, 2016
Warm-up:
Coaches choice
Strength:
Push press
5-5-5
then last set 20 (unbroken) reps @ 60%
of heaviest set of 5
WOD:
10 rounds of:
5x Front squats (185 / 125)
100m sprint
Bonus: 60 GHD Sit ups + 60 back extensions

Wednesday’s Program

Wednesday, April 27th, 2016

Dawn_04_27_16

Warm-up:

Coaches choice

 

Work capacity:

6 minute EMOM

6x Wall ball (20 / 30) (unbroken)

6x Burpees (unbroken)

 

WOD:

For time:

50x Push-ups

10x Burpee box jumps (24” / 20”)

50x Sit-ups

10x Burpee box jumps (24” / 20”)

50x Squats

10x Burpee box jumps (24” / 20”)

50x Body rows

10x Burpee box jumps (24” / 20”)

 

Post time to comments.

 

Bonus:

Run 2 miles

 

Skill of the week:

Dips

Tuesday’s Program

Tuesday, April 26th, 2016

Brianna_04_26_16

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

Odd: 10x Dumbell push press

Even: 30 second strict HSPU

 

WOD:

Max rounds in 15 minutes

Row 30 calories

5x Push jerk (185 / 125)

10x Strict pull-ups

 

Post rounds to calories.

 

Skill of the week:

Dips

Service information for Natale Galatioto, Angela’s Father

Monday, April 25th, 2016

Tuesday 4/26, 2-5 pm and 7-9 pm, at the Charles J. O’Shea Funeral Home 2515 N. Jerusalem Rd. (Exit 25N SS PKWY) East Meadow, NY.

Mass of Christian Burial will be held Wednesday, 9:45 am, at St. Barnabas R.C. Church. Interment to follow at Holy Rood Cemetery.

www.osheafuneral.com

May he rest in peace.

“Elizabeth”

Monday, April 25th, 2016

Warm-up:

Coaches choice

 

Strength:

Back Squats

5-3-1 reps

 

Skill:

Ring dips / kip review

 

WOD:

“Elizabeth”

Compare to Thursday, August 27th, 2015

21-15-9x

Clean (135 / 95)

Ring dips

 

Post time to comments.

 

Bonus:

Run 2 miles

 

Skill of the week:

Dips

Sunday’s Program

Sunday, April 24th, 2016

Class_04_24_16

Warm-up:

Coaches choice

 

Strength:

10 minute EMOM

Odd: 12x Bench press

Even: 30 second strict pull-ups

 

WOD:

For time

Run 1200m

Row 2000m

Run 400m

Row 250m

 

Post time to comments.

 

Skill of the week:

Pull-ups

“Tabata”

Saturday, April 23rd, 2016

Class_04_23_16

Warm-up:

Coaches choice

 

Work Capacity:

4 rounds of:

90 second rounds

Sprint 100m

Then

Max burpees for remaining time

Rest 90 seconds

 

WOD:

“Tabata”

For max reps

Deadlift (135 / 95) 8x[20:10]

Rest 2 minutes

Push press (75 / 55) 8x[20:10]

Rest 2 minutes

Box jumps (20 / 16 inch) 8x[20:10]

Rest 2 minutes

Floor wipers (135 / 95) 8x[20:10]

 

Post reps to comments.

 

Skill of the week:

Pull-ups

“Bradley”

Friday, April 22nd, 2016

bradley

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 

Warm-up:

Coaches choice

 

Skill:

Hollow hold position

 

Work Capacity:

8 minute EMOM

Odd: 2x rope climbs

Even: 30 second hollow holds

 

WOD:

“Bradley”

Compare to Tuesday, November 11th, 2014

10 RFT

100m sprint

10x Pull-ups

100m sprint

10x Burpees

30 second rest

Cap 40 min!

 

Post time to comments.

 

Skill of the week:

Pull-ups