Month: May 2019

Workout of the Day 05-25-19

Conditioning
Scaled Wittman
7 Rounds For Time
15 Kettlebell Swings 1/.75
15 Power Cleans 75/55
15 Box Jumps 20/16

Competitor
7 Rounds For Time
15 Kettlebell Swings 1.5/1
15 Power Cleans 95/65
15 Box Jumps 24/20

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 05-24-19

Warm-Up
12 Minutes, Every Minute on the Minute
M1 6ea Dumbbell Goblet Split Squats
M2 6ea Single Arm Dumbbell Hi-Pull
M3 6 Jumps for max height
M4 6ea Single Arm Dumbbell Strict Press

Conditioning
6 Rounds, E2MOM:
60 Jump Rope
3 Barbell Push Press
Then
5 Minutes to establish 1 Rep Max Push Press

Competitor
6 Rounds, E2MOM
50 Double Unders
3 Barbell Push Jerk (ascend in weight)
Then
5 Minutes to establish 1 Rep Max Push Jerk

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 05-23-19

Conditioning
4 Rounds
30 Meter Sled
12 Dumbbell Thrusters 35/25
14/10 Calorie Bike
3:00 Rest

Competitor
4 Rounds
30 Meter Sled
15 Dumbbell Thrusters 50/35
18/14 Calorie Bike
3:00 Rest

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 05-22-19

Strength
Deadlift 5-3-1-1-1

Conditioning
As Many Rounds as Possible with a Partner in 30 (I Go, You Go, Full Rounds):
3 Jumping Bar Muscle Ups
6 Deadlifts @70% of heavy single
9 Bar Facing Burpees or Sprawls

Competitor
As Many Rounds as Possible with a Partner in 30 Minutes, Share as Needed:
5 Bar Muscle-Ups
22 Bar Facing Burpees
19 Deadlifts @ 70%

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 05-21-19

Strength
Bench Press & Strict Pull-Ups
5-3-1-1-1

Conditioning
10:00 Tabata
Push-Ups
Kettlebell Swings
Ring Row
Jumping Squats

Competitor
10:00 Tabata
Push-Ups
Kettlebell Swings
Ring Rows (feet elevated)
Box Jumpovers 24/20"

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 05-20-19

Strength
Back Squat 5-3-1-1-1

Hero WOD - B-Mac
Partner WOD: (split how you choose, slap 5 when you switch)
2000 Meter Row
100 Wallballs 20/14#
1000 Meter Run, Together
50 Power Cleans 135/95#
100 Calorie Bike

Brian was always easily found in the gym due to his 6'6" stature, although he often tried to "sneak" in a few minutes late. He was quick to bust chops by offering a high 5 completely out of reach, and in good natured ribbing, ask us, "how's the weather down there?" He was also known to celebrate all completed reps and rounds of any hard workout with a solid clap for himself.
We loved Brian. Having him around was a treat for us all, coaches and members, and he has been greatly missed.
It's also very important to note Brian's selfless service to our state and our nation. Prior to becoming a member of the New Jersey State Police, McNally graduated from the Citadel Military Academy and was a Captain in the United States Marine Corps Reserves. We appreciate and honor Brian's service to the state and nation as well as the positive impact he had on lives right here in our community.

by mike metzger

Workout of the Day 05-19-19

Strength
3 Sets
5ea. Landmine Clean and Jerk
8ea. Single Arm Dumbbell Row
:20 Star Plank/side

Conditioning
2000 Meter Row Time Trial

Please Post Results to TRIIB.

by mike metzger