Thursday 5/31

1. Skill: Movement Prep   2. 3 Rounds For Time:     10 Push Jerks (135/95)     10 Kettlebell Swings (2/1.5)     10 Box Jumps (30/24″)     20/15 Calorie Row   SAVE THE DATES: -Monday, June 4th: “New You Challenge!” Have a friend who is interested in getting in shape who might need…

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Wednesday 5/30

1. PRIMER: Hang Power Clean+Front Squat+Hang Clean 3×2+2+2, rest as needed between sets.* 2. Hang Clean 3×3-BUILD to tough load. Rest 2-3 minutes between sets.  3. Bench Press 3×3-BUILD to tough load. Rest 2-3 minutes between sets.  *Use loads that allow for proper technique.  Post WOD (Optional): This weeks active recovery work… OR Grab a…

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Tuesday 5/29

1. 5×2 Minute AMRAP’s:     1 Minute Max Calorie Row     1 Minute Max Rep Double Under     Rest 2 Minutes Between Sets   2. 3 Sets For QUALITY:     Tall Kneeling Pallof Press+Hold x 8/side @ 2121+:10s Hold*     Rest as needed between sets.   *Perform 8 reps at…

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Monday 5/28

Please wear red, white, and blue today!  1. Skill: Movement Prep   2. “Murph”*     For Time:     Run 1 Mile     100 Pull Ups     200 Push Ups     300 Air Squats     Run 1 Mile   In memory of Navy Lieutenant Michale Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.    *Partition the pull-ups,…

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