If Ray Charles were a dog :)
1."Gamora"
Wednesday 5.3.2017
Get weird.
1. Overhead Squat
15:00 to hit a solid single
2. "Infinity Stone"
For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 KB Swings (70/53)
3. Stretch Yo' Body
Tuesday 5.2.2017
Pretty much.
1. "Yondu"
For time:
400m Run
21 Pull Ups
21 Shoulder to Overhead (95/65)
400m Run
15 Pull Ups
15 Shoulder to Overhead (95/65)
400m Run
9 Pull Ups
9 Shoulder to Overhead (95/65)
400m Run
2. Gymnastics Development
EMOM x 10
Odd: 6-8 Strict Deficit HSPU
Even: 6-8 Strict Pull Ups
3. Bench Press
5x5, across
Monday 5.1.2017
How the hell does ANYONE look calm, cool and collected on an assault bike!?
1. "Mantis"
4 RFT:
15 Burpees
12 Power Cleans (135/95)
9 Front Squats (135/95)
2. Squat Clean
Build to a solid single for the day
3. Ring Work
5 Sets:
6-8 Strict Dips + 6-8 Tucks
Friday 4.28.2017
Talk about a throw back!
1. "Ginger Ninja"
AMRAP 15:00
20-40-60-80-100 Double Unders
10-20-30-40-50 Dumbbell Snatches (50/35)
5-10-15-20-25 HSPU
2. Snatch Complex
5 Sets:
1 Hang Snatch + 1 TnG Snatch
3. Conditioning
Row 2K
Run 1 Mile
Thursday 4.27.2018
Bruce, flaunting his skills for the locals again!
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 4.26.2017
#nowords
1. Split Jerk
15:00 - Build to a heavy double
2. Back Squat
15:00 - Build to a heavy triple
3. Extra Credit
EMOM x 10
Odd: 13/10 Calorie Skierg
Even: Max Reps Strict Ring Dips
Tuesday 4.25.2017
Kelly and Steve representing in Florida! Come back soon, guys!
1. "Fluff 'N Nutter"
4 rounds, 1:00 per station
for total reps:
1. Calorie Row
2. Push Ups
3. Box Jumps (24/20)
4. Sit Ups (GHD or Abmat)
5. Rest
2. Gymnasty Work
EMOM x 10
Odd: Handstand Hold (Facing Wall)
Even: L-Hang (From Pull-Up Bar)
3. Mobility Work
Monday 4.23.2017
1. "Diabolical"
For time:
400m Run
21 Squat Cleans (135/95)
21 C2B Pull Ups
400m Run
15 Squat Cleans (135/95)
15 C2B Pull Ups
400m Run
9 Squat Cleans (135/95)
9 C2B Pull Ups
2. Clean Pulls
4x4 @ 110% 1RM Clean
3. Core Work
Tabata In & Outs
Friday4.21.2017
Nate Hardy - A true New Hampshire boy and American Hero.
"Nate"
AMRAP 20:00
2 Muscle Ups
4 HSPU
6 KBS (70/53)
Thursday 4.20.2017
If we see ANYONE drinking one of these new sugar bombs... burpees.
Lots of burpees.
1. "Jibber Jabber"
Teams of two,
AMRAP 20:00
200m Run (together)
30 Lateral Burpees
40 Front Rack Lunge Steps
50 T2B
2. ROMWOD
Wednesday 4.19.2017
Noon Crew rolling DEEP!
1. Sumo Deadlift
12:00 - hit a heavy double
2. "Venom"
AMRAP 8
8 Sumo Deadlifts (70% of above)
8 Box Jumps (24/20)
3. Run 1 Mile
Tuesday 3.18.2017
Congrats, Jennifer, on passing your Level 2 Certification!
1. "Spiderman"
AMRAP 15:00
100 Double Unders
10 Dumbbell S2O (50/35)
1 Rope Climb
2. Strict Press
5x3, across
3. Core Work
EMOM x 10
Odd: 3-5 Wall Walks
Even: 5-7 V-Ups
Monday 4.17.2017
Lebron James with some excellent words of wisdom. #earnednotgiven
1. "Te Fiti"
4 RFT:
25 Wall Balls (20/14)
15 Pull Ups
5 Power Cleans (185/125)
2. Back Squats
3x5, across
3. Core Work
Alternating Tabata Intervals of:
Mountain Climbers
Plank Holds
Friday 4.14.2017
This stud (on the right) had his first Merrimack Town Council meeting last night. Congratulations, Peter on your continued success in life!
1. "Calibrated"
Team of two,
For time:
100 Snatches (135/95)
Partner one begins on the bar while Partner Two runs 200m. When he/she returns, they switch. Continue this way until all 100 Reps are complete.
2. Gross Conditioning
5 Rounds:
200m Ski Erg
50' Sled Push
10 Burpees
-Rest 3-5:00 between rounds-
Wednesday 4.12.2017
Mr. Golden getting it DONE!
1. Tempo Front Squats
5x2 @ 33x3, across
2. "Enchantress"
AMRAP 15:00
AMRAP 15:00
20-40-60-80-etc Double Unders
10-20-30-40-etc Sit Ups (GHD or Abmat)
5-10-15-20-etc Handstand Push Ups
3. ROMWOD
Tuesday 4.11.2017
The many faces of Maglia. Each is equally as awesome as it is expressive.
1. "Valley Forge"
4 RFT:
15 Box Jumps (24/20)
400m Run
15 Pull Ups
2. Core Work
Planks
4x1:00
Add weight if able
3. Beach Body Work
Seated Iso Curls 3x10, 2x8, 1x5
Close Grip Push-Ups 3x10-12
Monday 4.10.2017
LAST FEW DAYS TO GET IN ON THE RE-ORDER!! CLICK HERE!!!
1. Complex
12:00 - build to a heavy complex of:
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
2. "Hardball"
For time:
15-12-9-6-3
Deadlifts
Hang Squat Cleans
Jerks
Men: 135
Women: 95
3. Core Work
3 Rounds:
20 Hollow Rocks
20 Back Extensions
:20 Handstand Hold
Friday 4.7.2017
Patty-Cake practice is all the rage right now.
1. Hang Snatch
10:00 to hit a heavy double
2. "Patty Cake"
4 RFT:
15 Overhead Squats (95/65)
5 Muscle Ups
3. 10-15:00 GOAT work
Thursday 4.5.2017
Da Girls.
"Alpha Bravo"
Teams of two,
AMRAP 18:00
20-40-60-80-etc.
Dumbbell Snatches (50/35)
Single Arm Overhead Lunge Steps (50/35)
Box Jump Overs (24/20)