• Workout of the Day

    Strength

    Shoulder Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    As Many Rounds As Possible in 15 minutes of:

    5 Handstand push-ups

    10 Pull-ups

    20 Jumping Jacks





  • Workout of the Day

    Strength

    Back Squat

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    As Many Rounds As Possible in 17 minutes of:

    25 Walking Lunges (each leg)

    25 Sit Ups

    25 Box Jumps

     






  • Workout of the Day

    2500m Row

    Rest 5 minutes

    As Many Reps As Possible in 7 minutes of:

    Burpees


  • Workout of the Day

    Strength

    Bench Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    Ring-dip ladder

    Rest 5 minutes

    3/4 body-weight hang power clean ladder

    *For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    **Scale appropriately**







  • Workout of the Day

    Strength

    Deadlift

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    10 Rounds For Time of:

    15 Wall Balls

    10 Kettlebell Swings


  • Workout of the Day

    "Tabata This!"

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    *The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals

    **Tabata score is the least number of reps performed in any of the eight intervals

    ***Unit for the row is "calories"

     


  • Workout of the Day

    Strength

    Bench Press

    5 @ 65% 5 @ 75% 5 @ 85%

    Conditioning

    Blast through each triplet for maximum speed, power and intensity:

    400M Row
    21 Ring Dips
    9 Pull-ups

    Rest as needed then,

    400M Row
    15 Ring Dips
    15 Pull-ups

    Rest as needed then,

    400M Row
    9 Ring Dips
    21 Pull-ups

    Note: Rest up to 3:00 between efforts. The goal is consecutive repetitions at each station and a 1:35 500 meter pace (men) and 1:50 500 meter pace (women) on the row.



  • Workout of the Day

    Strength

    Deadlift

    5 @ 65% 5 @ 75% 5 @ 85%

    Conditioning

    As Many Rounds As Possible in 10 minutes of:

    10 Hang Power Cleans
    10 Hand Release Push-ups
    10 Burpees

     

     

  • Workout of the Day

    For time:

    Row 1,000 meters
    50 Toes to Bar
    Row 750 meters
    35 Toes to Bar
    Row 500 meters
    20 Toes to Bar

     

  • Workout of the Day

    Strength

    Shoulder Press

    5 @ 65% 5 @ 75% 5 @ 85%

    Conditioning

    3 Rounds of:

    As Many Repetitions As Possible (AMRAP) in 1:00 of Dumbbell Push Press

    Rest 1:00

    As Many Repetitions As Possible (AMRAP) in 1:00 of Pull Ups

    Rest 1:00 

    As Many Repetitions As Possible (AMRAP) in 1:00 of Box Jumps

    Rest 1:00


  • Workout of the Day

     

    THANK YOU to everyone who came out Saturday to support the Warrior Wellness Center. Through your generosity we were able to raise $1000.00 to help John and Greg get closer to their goal of opening a facility.

    If you weren't able to attend and would like to donate please go to:

    warriorwellnesscenter.com


    Strength

    Back Squat

    5 @ 65% 5 @ 75% 5 @ 85%

    *Add 10lbs to your training max for this cycle

    Conditioning

    As Many Rounds As Possible in 15 minutes of:

    250m Row

    50' Walking Lunges

    10 Burpees

     

  • Workout of the Day

    Join us today for our fundraiser for the Warrior Wellness Center honoring Army Sergeant Steven Checo.

    ‚Äč"Checo"

    For Time:

    100 Double Unders

    50 Wall Balls

    40 Box Jumps

    30 Pull Ups

     40 Box Jumps

    50 Wall Balls

    100 Double Unders

     

    Army Sgt. Steven Checo, of Elizabeth, NJ, was a member of the 504th Infantry, Fort Bragg, North Carolina. Checo died on December 21, 2002 as a result of gunshot wounds received during a firefight in Ivo Shkin, Afganistan in the early dawn. He was returning to base from a mounted surveillance mission when enemy forces fired upon his unit. Checo was shot at least twice and died during surgery at a field hospital in Afghanistan. Steven's family emigrated from the Dominican Republic and since the age of 13, Steven knew he wanted to live a military life. He graduated from John F. Kennedy High School in the Bronx. He entered the Army on 19 August 1999 and at 6 feet 2 inches and forged like steel, he completed the rigorous US Army Airborne Course. Steven's military awards and decorations include the Bronze Star with V Device, the Army Commendation Medal, the Army Achievement Medal (with three oak leaf clusters), the National Defense Service medal, the Overseas Service Ribbon, the Army Service Ribbon, the Combat Infantryman's Badge (CIB), the 82nd Airborne Division Combat Patch, the Expert Infantryman's Badge, the Parachutist Badge, and the Air Assault Badge. Sgt Checo is survived by his mother, Ms. Arelis Perez, his father, Mr. Nelson Checo, a brother, Erik, and a sister, Jennifer.

     

     

     

     

     

     

     


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