WOD

23.06.08 8:00-12:00. Hang squat cleans in 1-2 sets. Bar muscle-ups in 1-2 sets. Complete the first 3 rounds each in 1:30 or less. RX 6... Read More

23.06.07 EMOM with built-in rest that allows for athletes to recover enough to stay consistent with movements all 8 rounds. There should be :15+ rest... Read More

23.06.06 INTENDED STIMULUS Heavy day. Lift 80%+ of 1-rep-max deadlift. Maintain the same load for all 5 sets Rest around 2:00 between sets. Compare to... Read More

23.06.05 INTENDED STIMULUS Distance will depend on machine chosen and will be relative to the athlete. Test day that should still be an all-out effort.... Read More

23.06.04 INTENDED STIMULUS 6-9 rounds. Wall-ball shots unbroken for the first half of the workout. Never more than 2 sets on the wall-ball shots. Unbroken... Read More

23.06.03 INTENDED STIMULUS 20:00-25:00 total time. Keep the run to 5:00 or less and row to 4:00 or less. This will allow 10:00-12:00 to accumulate... Read More

23.06.02 INTENDED STIMULUS 3:00-5:00. Quick couplet with a stimulus similar to Fran. This will get grippy! Hang power snatches should feel moderately light at a... Read More

23.06.01 INTENDED STIMULUS Heavy day! Start at a moderately heavy weight and build to a very heavy single. Aim to start around 65-70% of the... Read More

23.05.31 INTENDED STIMULUS 12:00-18:00. (20 min CAP) This workout builds overall conditioning and stamina. Loading, volume, and complexity should allow for large sets. Try to... Read More

23.05.30 INTENDED STIMULUS Athletes perform both movements in each minute. DB presses should be heavy, but always unbroken. :30-:45 seconds to accumulate calories every round.... Read More

23.05.29 OUR 11th MEMORIAL DAY “MURPH” Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June... Read More

23.05.28 “Murph” Eve Monday Classes at 7am, 8:30am and 10am. INTENDED STIMULUS 18:00-25:00. With built-in rest for partners, this should be a fast workout. Once... Read More

23.05.27 INTENDED STIMULUS 10:00-18:00. No more than 1:30 on med ball GHD sit-ups or wall-ball shots per round. 2:00 or less on burpee box jump-overs.... Read More

23.05.26 INTENDED STIMULUS 7:00-12:00. The barbell load should be light. Use the same weight for both movements. Complete the rounds of 27 and 21 in... Read More

23.05.25 INTENDED STIMULUS 14:00-21:00. Runs in less than 5:00. 7 Muscle-ups in less than 3:00. Rounds of 5 and 3 muscle-ups in less than 2:00... Read More

23.05.24 INTENDED STIMULUS Finish in 7:00-13:00. Complete the row in 2:00-3:30. The overhead squat load should be light-to-moderate and allow athletes to finish in 3:00-5:00.... Read More

23.05.23 INTENDED STIMULUS Loaded gymnastics day! Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up. Rest 2:00-3:00 between... Read More

23.05.22 INTENDED STIMULUS 6-10 rounds. Quick singles on the power cleans. Double-unders and cleans each done in :45 or less. Start with a sprint pace... Read More

23.05.21 INTENDED STIMULUS Build to a heavy set of 5 reps for 2 sets. Build to a heavy single on-the-minute. Heavy loads with short rest... Read More

23.05.20 INTENDED STIMULUS Fun partner workout! Shoot to get all the work done in the :90 and to accumulate time in the plank or handstand... Read More