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Massapequa, New York 11758

(516) 308-4045

HPC

Wednesday, 23 April 2014 00:00

Hang Power Clean 3-3-3-3-3

WOD:

12 Minute AMRAP

5 KB Single Leg Deadlift R 53/35

5 KB Single Leg Deadlift L 53/35

200 M run

10 Knees To Elbow

 

Squat Fun

Tuesday, 22 April 2014 00:00

Strength:

Back Squat 5-5-3-3+

WOD:

25 Burpees then:

5RFT OF:

20 Goblet Squat 70/53

20 KB Swings 70/53

Then:

25 Burpees

Push Press

Monday, 21 April 2014 00:00

Strength- Push Press 3-3-3-3-3

20 minute cap to finish

WOD: 

Row 500 Meters then:

10 minute AMRAP of:

10 Shoulder to Overhead 95/65

10 Bent Rows 95/65

Then: Row 500 Meters

Partner Sunday

Sunday, 20 April 2014 00:00

Partner Sunday WOD: 5 minute AMRAPs

1) Sled pushes to fence and back 45/25

rest 1 minute

2) Cindy: 1 partner at a time through each exercise

Rest 1 minute

3) 50 Jump Rope- Partner plank hold

rest 1 minute

4) 5 Front Squat 95/65. 5 Box Jumps 30/24. 

And the weekend begins

Saturday, 19 April 2014 00:00

WOD-time 

100 DU

80 sit ups 

60 lunges w/plate OH  weight is athlete choice

40 KB swings (53/35)

30 burpees 

End of the week is here " FRIDAY"

Friday, 18 April 2014 00:00

Strength- Shoulder Press 10-10-5-5-5 

WOD- 15 min Amrap 

30 air squats 

15 ball slams

3 wall climbs 

10 push press (95/65)

 

Snatch practice

Thursday, 17 April 2014 00:00

Skill-Snatch 8-8-6-6-4-4  Use lighter weight and good form 

WOD-10 min MAX KB Swings 

Every time you put KB down 

10 push ups 

10 air squats 

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