Workout of the Day (WOD)

Saturday 6.6.20

Prep Row / run x 3 min -then- 3 Sets Snatch Lift off to Knee x 5 reps Behind Neck Snatch Push Press x 5 reps Behind the Neck Snatch Push Jerk x 5 reps Hang Power Snatch x 5 reps Hang Squat Snatch x 5 reps *Stick / PVC / Empty Barbell At Home

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Friday 6.5.20

Prep 3 Sets Lizard Stretch x 30 sec per side Cat Cow x 10 reps Side Plank twist x 10 per side Plank to Squat x 10 reps At Home A. 6 Sets Tempo Split Squat x 8 reps per leg @51×1…(5 sec down, 3 sec at the bottom, explosive up, and 1 sec pause

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Wednesday 6.3.20

Prep 3 Sets Staggered stance RDL x 7 reps per side Scorpion Stretch x 7 reps per side Squat Pull downs x 7 reps Vertical Jump x 7 reps At Home A. 15 min Emom 7 Hang Power Clean + 7 Front Squat *Stick / PVC / Barbell B. For time : Burpee x 20

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Tuesday 6.2.20

Prep 3 Sets Curtsy Box step Ups / Lunges x 12 reps Hollow Body Hold x 30 sec Glute Bridge March x 20 reps Seated Single leg lifts x 10 per leg At Home A. 4 Sets Bulgarian Split squat x 8-10 per leg + Cossack Squat x 8-10 per leg Rest 90 sec B.

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Monday 6.1.20

Prep 3 Sets Scapular Push Up x 12 reps Bird Dog With Knee and Elbow touch x 10 per side Kneeling PVC Thoracic Stretch x 10 reps Kneeling Hip Hinge x 12 reps At Home A. 4 Sets Plank circle walk x 1.5 revolutions in each direction Rest 90 sec B. 7 min Amrap Run

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Saturday 5.30.20

Prep 2 Sets Jump rope (singles or Doubles) / Jumping Jacks x 30-40 reps Single Leg RDL x 7 per leg Kneeling thoracic Stretch x 30 sec Vertical Jump x 7 reps 2 Sets With Stick / PVC / Barbell RDL to Knee x 5 reps Hang Muscle Clean x 5 reps Hang Power clean

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Friday 5.29.20

Prep Row / run x 3 min -then- 3 Sets Snatch Lift off to Knee x 5 reps Behind Neck Snatch Push Press x 5 reps Behind the Neck Snatch Push Jerk x 5 reps Hang Power Snatch x 5 reps Overhead Squat x 5 reps *Stick / PVC / Empty Barbell At Home A.

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Tuesday 5.26.20

Prep 3 Sets Reverse Table top Lift x 10 reps Side Plank Clam Shell x 10 reps per side Shoulder CAR’s x 3 per side per direction Scorpion Stretch Hold x 30 sec per side Squat Twist and Reach x 10 reps At Home A. 4 Sets Chair dips x Max reps 30 sec +

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Monday 5.25.20

Memorial Day Murph Class times at 8 am and 9:30 am. Sign up to reserve spot online. Memorial Day Murph Who is Murph? In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here

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Saturday 5.23.20

Memorial Day Murph Class times at 8 am and 9:30 am. Sign up to reserve spot online. Prep Row / run x 3 min -then- 3 Sets Snatch Lift off to Knee x 5 reps Behind Neck Snatch Push Press x 5 reps Behind the Neck Snatch Push Jerk x 5 reps Hang Muscle Snatch x 5

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Friday 5.22.20

Memorial Day Murph Class times at 8 am and 9:30 am. Sign up to reserve spot online. Prep 3 Sets Quadruped Opposite arm opposite leg lift x 5 per side Thoracic Twist x 5 per side Squat Pull down x 10 reps Kane squat x 5 reps stick/ PVC/ Empty BB At Home A. 6 Sets Split

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