Workout of the Day 09-17-20
Strength
10 Rounds, Every 1:30 Complete
3 Hang Squat Clean
Conditioning
10 Minutes As Many Rounds as Possible
Partner I Go, You Go Full Rounds
3 Thrusters 95/65, 135/95
5 Sprawl/Burpee
Workout of the Day 09-16-20
Conditioning
3 Rounds
Minutes 1-5: 700-1000 Meter Run
Minute 6: 10 Push-Ups & 20 Air Squats
Minute 7: 20 Kettlebell Swings G/Y, R/G
Minutes 8-10: 200 Meter Single Arm Farmers Carry
Workout of the Day 09-15-20
Strength
3 x 5 Push Press
Conditioning
4 Rounds
3:00, As Many Reps as Possible
50 Goblet Lunges
20 Single Arm Snatch 40/30, 60/45
Max Rep Jump Rope/Double Unders
Barbell 09-14-20
Upper Body Option
3 x 12 Seated OH Press
3 x 15 Chest Supported Dual DB Row
3 x 12 DB Arnold Press
21's Barbell Bicep Curl
Finisher: 3 x 20 Barbell Bench Press & 50 Meter Farmers Carry
Tuesday
3 x 5 Jumping Back Squat
5-2-5-2-5-2 Back Squats (*focus on the 5s)
3 x 15 HEAVY Dual KB Squat
Finisher TBD
Thursday
3 x 5 Deficit Deadlift
3 x 5 Pause Deadlift
2 x 25 Deadlift
3 x 5 5Pause Hip Thrust
Finisher TBD
Workout of the Day 09-14-20
Strength
10 Minutes, Every 2:00 Complete
6 Box Back Squat
Conditioning
Teams of 3, 3 Rounds each
Partner I Go, You Go, They Go, Full Rounds
8-12 Calorie Bike
8-10 Sprawl/Burpee Box Jumps
8-12 Calorie Bike
Workout of the Day 09-13-20
Strength
3 x 4 Bench Press
Conditioning
4 Rounds Each
P1: 8 Bench Press 95/65, 225/155
P2: 15-25 Calorie Row
Workout of the Day 09-12-20
Conditioning
18 Minutes, As Many Rounds as Possible
Share work as desired
10 Hang Power Snatch 65/55, 95/65
20 Deadlift
30 Push-Ups
400 Meter Run, together
50 Jump Rope
Strength
3 x 4 Deadlift
Workout of the Day 09-11-20
Gone But Never Forgotten
2 Mile Run
23 Muscle-Ups / Push-Ups / Pull-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996 Meter Row/Ski / 4 Mile Bike / 2 Mile Run
* Partition the middle as desired
Two mile run in Honor of Firefighter Stephen Siller, who ran with over 70lbs of gear through the Brooklyn battery tunnel while off duty to make his way to the towers, the tunnel is approx. 2 miles.
Twenty three Muscle-Ups for the fallen NYPD Officers.
Three hundred forty three Air Squats for the fallen FDNY Firefighters. Thirty seven Deadlifts for each of the fallen PAPD Officers.
2,996 Meter Row, in memory of the Two thousand, nine hundred ninety-six lives lost that day.