Thursday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

Every 2 min x 6 rounds:
3 Back Squats @ 65% 1RM w/ 3 sec pause at bottom

WOD

Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats/front squats

*Once you miss a rep you must put the bar down and go for another run. No resting the bar*

CASH OUT

100m Farmers Carry AHAP

Wednesday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

WOD

For total time:

Four rounds of:
10 Hang Squat Snatches (115/75 lbs)
15 Toes to Bar

rest 5 minutes then

amrap 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

rest 4 minutes then

100 DU

CASH OUT

Barbell Shoulder Press 3 x 8 reps

Tuesday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

BB rollouts 3 x 8

every 90 seconds x 8 rounds
round 1: 45-60 sec plank
round 2: 12 Russian KBS 53/35
round 3: 8 renegade rows
round 4: 10 V-Ups

WOD

For time:
21 Burpee Box Jump-Overs (24″/20″)
15 Deadlift 135/95
9/6 Rope Climbs
15 Deadlift 135/95
21 Burpee Box Jump Overs (24″/20″)

*sub towel pull ups 2:1 for rope climbs if needed*

Friday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 95%

WOD

EMOTM 16 min:
Min 1: Row 12 cal
Min 2: 10 Sit Ups
Min 3: WB Slams
Min 4: rest

CASH OUT

BB rollouts 3 x 8

Thursday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Every 90 seconds by 8
3 Squat Clean + 1 Split Jerk @ 80-85%
*2 singles then 1 C&J*

WOD

In teams of two, with only one person working at a time, complete the following for time:

1200 Meter Run (together)
immediately followed by…

8 rounds of:
6 DB Snatch 35/20
12 Dumbbell G2OH 35/20
18 Air Squats

immediately followed by…
1200 Meter Run (together)

Wednesday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

WOD

For reps:

4 min to complete:

200m OH Plate Carry

Rest remainder of time plus break

Rest exactly 4 minutes, and then

4 min amrap
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest exactly 4 minutes, and then

4 min amrap
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then

4 min amrap
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then

4 min amrap
30 Double-Unders
10 Toes to Bar

Tuesday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 95%

WOD

3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks (power or split)
50 DU

CASH OUT

L-hangs
3 x :30

Monday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

5 reps of the following:
Muscle Snatch
Snatch Balance
OHS
Snatch Grip RDL
High Hang Power Snatch
Hang Power Snatch

then warm up to 80%

BUY IN

Every 90 seconds by 8 rds
3 Squat Snatch @ 80-85%
singles***

WOD

10 minute AMRAP of:
5 Burpee Pull-Ups
10 Kettlebell Swings 70/53
20 Wall Ball Shots 20/14

Comp = 3 BMU

CASH OUT

435m run x 4

Friday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 90%

WOD

For time:
800 Meter Run
20 Deadlifts 275/185
30 Chest-to-Bar Pull-Ups
40 Burpees
50 Box Jump-Overs (24″/20″)
40 Burpees
30 Chest-to-Bar Pull-Ups
20 Deadlifts 275/185
800 Meter Run

Thursday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

5 Hang Power Cleans 45/35
5 Power Cleans
5 Squat Cleans
5 Strict Press
5 Push Press
5 Split Jerk

then warm up to 75% C&J

BUY IN

Every 90 seconds by 8
3 Squat Clean + 1 Split Jerk @ 75-80%

WOD

Tabata Push Press
75/55

then

4 rounds for time
800m run
rest 2 minutes

CASH OUT

Strict Ring Pull Ups

5-8 reps

Wednesday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Run 1 Mile

WOD

With a running clock:

15, 12, 9 reps for time of:
Dumbbell Thruster
Burpee to Target 6″

rest 3 minutes then

9, 12, 15 reps for time of:
DB Snatch (each arm)
C2B

rest 3 minutes then

3 rds for time:
5 Man Makers
25 DU

*choose on of DB for the whole workout*

Comp = 3,6,9 MU


your score is total time including the 3 minutes

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

OH Wall Squats x 20

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 90%

WOD

5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

CASH OUT

Hang Snatch High Pull
3 x 3 reps @ 70% 1RM

Monday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

5 reps of the following:
Muscle Snatch
Snatch Balance
OHS
Snatch Grip RDL
High Hang Power Snatch
Hang Power Snatch


then warm up to 75%

BUY IN

Every 90 seconds by 8
3 Squat Snatch @ 75-80%
singles***

WOD

15 min amrap
8 TTB
12 KBS 53/35
435m run

CASH OUT

OH Lunge w/ Barbell - AHAP
2-3 x 20 - alternating

Friday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

With a partner , complete as many rounds as possible in the remainder of class:

100 rounds for time:
1 Strict HSPU
2 Squat Cleans 135/95
3 Burpees

*alternate rounds*

Thursday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

Jerk Balance
5 x 2 - empty bar

BUY IN

Every 90 seconds by 8
3 Squat Clean + 2 Split Jerk @ 70-75%
on third squat clean perform 2 split jerks

WOD

Heartbreak Kid
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

CASH OUT

Rope Climbs 3 x 1

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Complete quickly, but not for time - limit breaks between exercises
Row 1000m

Run 800m 

100 DU

WOD

8 min AMRAP

20 Box Jumps (24″/20″)

15 Toes to Bar

10/5 Ring Dips

CASH OUT

strict pull ups

3 sets of 5-8

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

Cossack Squat 2 x 12

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

For Time:
21 Thrusters (95/65)
21 KB Swings (70/53)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

CASH OUT

planks on rings 3 x 1 min

Monday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

5 reps of the following:
Muscle Snatch
Snatch Balance
OHS
Snatch Grip RDL
High Hang Power Snatch
Hang Power Snatch

then warm up to 70%

BUY IN

Every 90 seconds by 8
3 Squat Snatch @ 70-75%
singles***

WOD

EMOTM 18 min
Min 1: 40 DU
Min 2: 10 Burpees
Min 3: 5 Power Cleans

RX: 135/95
Comp: 165/115

CASH OUT

100m DB Carry x 3 - AHAP

Oh Romeo

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

"Row-meo and Juliet":

With a partner or two, for time:
300 wallballs
4000m row/bike
5000m run

8Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and all should be working at all times.8

CASH OUT

none

Thursday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Every 90 seconds by 8
3 Squat Clean + 2 Split Jerk @ 70-75%
on third squat clean perform 2 split jerks

WOD

8 rounds -
5 strict pull ups
10 goblet squats 53/35
100m 45# plate or 20# mb carry

CASH OUT

row 500m x 2-3
rest 1 min

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

5 rds:
50 DU
15 ab mat sit ups

rest until everyone is down and then:

WOD

in 12 minutes - for load:
run 100m
5 box jumps 30/24
1 clean and jerk

*choose your own weight*

CASH OUT

1 arm DB strict press
3 x 12 each side

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

3 min amrap x 4
3 HSPU
6 Power Cleans 115/75
9 Burpees
rest 1 min between rounds

Comp: Strict/135-95

CASH OUT

lateral box step downs
3 x 8 each side