Workout of the Day (WOD)

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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Monday 5.18.20

Prep 3 sets Pass Thrus x 10 reps 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 Single arm Plank Hold x 30 sec per am + Down Dog Toe Taps x 10 per side Rest

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Saturday 5.16.20

Prep 3 Sets Run / Row x 1 min Down Dog Toe Taps x 10 reps Side Plank Twist x 10 reps per side Stick/PVC/Barbell Muscle Clean x 10 reps At Home A. 12 min Emom 3 clean Deadlifts + 3 Hang Power Clean + 3 Push Jerk Stick/PVC/Barbell B. 14min Amrap Run x 400

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Friday 5.15.20

Prep 3 Sets Lying Behind the Neck PVC Press x 10 reps Squat Twist and Rech x 10 reps Stick/PVC/Barbell Hang Muscle Snatch x 5 reps Stick/PVC/Barbell Behind the Neck Snatch Grip Push Press x 5 reps Stuck/PVC/Barbell Behind the Neck Snatch Grip Push Jerk x 5 reps Stick/PVC/Barbell Hang Power Snatch x 5 reps

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Wednesday 5.13.20

Prep 3 Sets Dead bug x 10 reps per side Stick / PVC / Barbell Good Mornings x 10 reps Curtsy Step Back Lunge x 10 reps per leg At Home A. 5 Sets 3 way Lunge ( step forward, step side(Cossack squat), and step back) x 10 cycles per leg Rest 2 min between

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Tuesday 5.12.20

Prep 12 min Emom 1.squat Pull downs x 10-15 reps 2.samson stretch x 7-10 reps per leg 3.plank Opposite arm opposite leg lift x 7-10 per side 3.Bent Over Y raises x 10-15 reps At Home A. 15min Emom 1.Cyclist Squat x max rep 30 sec 2.Sumo Squat x max rep 30 sec 3.Jump Squat

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Monday 5.11.20

Prep 3 sets Arch Body Hold x 30 sec Plank Shoulder taps x 10 per side Hollow Body hold x 30 sec Shoulder CAR’s x 3 per side per direction Scorpion Stretch Hold x 30 sec per side At Home A. 4 Sets Reverse Plank Hold x 60 sec + Side plank on Hand x

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