Your workout of the day!
– Build to a new 1 RM
– Single all the way
– Take your time between attempts
For Time:
100 DU Buy-in
25 Double KBS
50 Alternating. KB/DB Push Press (25/25)
30 TTB
35/26
+53/35
“Integrity is not a noun. It’s a verb.”
Baseline set: 3RM
– Slowly build to a heavy 3 and lets see where we are.
– Get a spotter for these sets and take a lot of rest on your heavy attempts.
For Time:
1,000/800m Row
50 DB Snatches
25 Burpees
50/35
+70/53
“We often gain awareness through a baseline comparison between now and next.” – Sharon Weil
Baseline set – 3RM
– Lets see where we are in the front squat.
– Build over your sets.
– Squat as low as your mobility allows and stay as upright as possible.
– USE PADS
Find a 2RM on your Strict Press
– Strict Press, NOT Push Press
– Lock the legs and drive the bar.
– Avoid bending at the knees for help.
3 RNDs:
8 Hollow Rocks
8 V-ups
8 Knee Tucks
8 Hollow Hold seconds
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
ALL PROCEEDS GO DIRECTLY TOWARD ‘F.Y.R.’S’ MISSION OF EMPOWERING MENTAL AND PHYSICAL STRENGTH IN YOUTH ACROSS THE NATION.
SUGGESTED DONATION IS $25 DIRECTLY TO FYR.
Buy in: 20 Burpees
150 DU / 300 Singles
80 Abmat Sit-ups
60 Wall Balls
40 Body Weight Alternating Lunges
20 Power Cleans (135/95, 95/65, 75/55)
Cash out: 200m Row
ALL PROCEEDS GO DIRECTLY TOWARD ‘F.Y.R.’S’ MISSION OF EMPOWERING MENTAL AND PHYSICAL STRENGTH IN YOUTH ACROSS THE NATION.
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
“Water the flowers, not the weeds.”
3 Rounds for time:
100m Farmer Carry – Left KB
100m Farmer Carry – Right KB
20 KB Goblet Squats – same weight
20 Push-ups
20 KB Snatch
53/35/26
100m Farmer Carry:
To Ave C Corner fire hydrant and back
or
3x Down and back inside length of gym
Pedestrians have the right of way. Walk around fellow NY’ers. (more fitness)
– Can use Dumbbells or Kettlebells
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
EVERY 5min x 2 Rounds
400m Row
400m Run
Rest 2min
EVERY 5min x 2 Rounds
400m Row
40 DU / 100 SU
40 Sit-ups
Rest 2min
EVERY 5min x 2 Rounds
25cal Bike
200m Run
*Small Rest in EMOM after completion of movements.
* Rest 2min between stations
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
Every :90 x 5 RNDs
Build to a heavy Power Snatch.
Heavier than workout weight.
2-4-6-8-10
Power Snatch
After each round:
7 Burpees
2 Rope Climbs
115/85, 75/55, 45/35
Rx+: 135/95
Scale Rope Climbs:
A) 1 Rope Climb
B) 2 Hand over hand rope pulls
C) 3 Strict Pull-ups
Bring high socks for rope climbs.
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
Building to a heavy 2 in 5 sets.
With a Partner
2 Rounds of:
80/60cal Row
30 Handstand Pushups
Scale:
Use bench for piked HSPU
30 Push-ups
Break up the reps between partners.
Complete the Row before the HSPU
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
Deload: 80%
Work to 80% for 2 sets
Drop set of 5 2 70%
– Small Deload
– Lighter than last week
– Just feel something heavy and leave it
4 RNDs
16 Front Rack Alternating Reverse Lunges
60 DU / 120 SU
Mix DU / SU – cap at :45sec.
115/85, 75/55, 45/35
Rx+ 155
👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
3 RNDs for time:
400 Meter Run
20 Chest to Bar Pull-ups / Banded / Jumping
10 Power Cleans
165/110, 135/95, 75/55
Rx+: 185
Power Cleans & Pull-ups
Build to heavier than workout weight in 8 min.
Then,
Drop weight for metcon.
