Friday

WOD

For Time:
Daniel
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run

50 Pull-Ups

Thursday

BUY IN

Front Squat
Every 90 seconds x 6 rounds
1 rep @ 85-90% 1RM

WOD

10 rft:
3 Power Snatch 155/105
5 Ring Dips

7 Box Jumps 30/24"

Wednesday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
3 C&J @ 70-75%

WOD

"Optimus Prime"
7 min AMRAP
Wallballs 20/14
EOTM: 5 Deadlifts 225/155

rest 3 min then:

2 min AMRAP

Toes to Bar

Tuesday

WOD

For Time:
15 OHS, 135/95
15 C2B
15 HSPU
15 Squat Snatches, 135/95
15 C2B
15 HSPU
15 Front Squats, 135/95
15 C2B
15 HSPU
15 Squat Cleans, 135/95
15 C2B

15 HSPU

CASH OUT

3 rounds:
1 min Plank on Rings

10 DB Step Ups

Monday

BUY IN

Snatch
mid thigh + below knee
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 7 rounds
2 reps @ 85% 1RM

WOD

For Time:
800m run
100 DU
25 Burpees to plate

Friday

WOD

Every 6 min for 30 minutes
400m run
15 Box Jump Overs 24/20
10 HR push ups
5 Clean and Jerks 135/95
3 MU

Thursday

BUY IN

Front Squat
Every 2 min x 8 rounds
2 reps @ 80-85% 1RM

WOD

5 rounds:
400m run
20 wallballs

rest 1 min then

5 min for total distance/time:
Handstand Walk
or
Handstand Hold

Wednesday

BUY IN

Every :90 seconds x 6 rounds
2 C&J @ 70-75%

WOD

For Time:

9-15-21
KBS
TTB

then

21-15-9
DB Hang Cleans
HSPU

Tuesday

WOD

5 rounds for reps:
1 min SDHP 75/55
1 min Push Press 75/55
1 min of Rowing for Cals
1 min Rest

rest 5 min

8 min AMRAP
12 Pull-Ups
12 Thrusters 95/65
30 DU

CASH OUT

3-4 rounds:
1 Sled Push
1-3 Rope Climbs

20 - 1 arm OH Lunges 

Monday

BUY IN

Snatch
high hang + hang
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 90 seconds x 6 rounds
2 reps @ 80% 1RM

WOD

7 AMRAP
3,6,9,12,15,etc
Power Snatch 95/65
Burpee Over the Bar

Friday

WOD

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Thursday

BUY IN

Front Squat
EMOTM x 10 min
2 reps @ 75-80% 1RM

then

Take 10 min to find a heavy:
3 Push Press + 3 Power Jerk

WOD

10 min AMRAP
5 Power Cleans 135/95
10 Strict HSPU

Wednesday

BUY IN

Every :45 seconds x 8 rounds
2 C&J @ 55-65% 1RM

then

Run 400m x 4
rest 1 min between rounds
*wear a vest if you have one*

WOD

In teams of 3:
14 min AMRAP of Man-Maker Weight:
Station 1: 400m row
Station 2: DB Man-Makers
Station 3: rest

*switch when row is done*
**score is man-maker weight used times reps**

Tuesday

WOD

For time:
150 single-unders
20 bar muscle-ups/burpee ring pull-ups
10 squat cleans, 115/75
150 single-unders
15 bar muscle-ups/burpee ring pull-ups
15 squat cleans, 115/75
150 single-unders
10 bar muscle-ups/burpee ring pull-ups
20 squat cleans, 115/75
150 single-unders

Check this out....https://www.instagram.com/p/BT4LDDEAPh9/

Monday

BUY IN

Snatch
from mid-thigh
EMOTM x 6 rounds
2 reps @ 65-75% 1RM

then:

Back Squat
Every 90 seconds x 6 rounds
3 reps @ 75% 1RM

WOD

As Many Pounds as Possible in 8 min: 

10 Alt DB/KB Snatch
10 Sit-Ups
20 Pistols

Friday

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

3 rounds:
8 1-arm DB Press each side
10 BB Row

WOD

With a partner:

12 rounds:
600m Run
16 Deadlifts (225/155)
60 DU

partner 1 runs, partner 2 DL and DU

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

Take 15 min to work to a heavy:
2 Power Cleans + 1 Squat Clean

then

Back Squat
Every 90 seconds x 6 rounds
2 reps @ 70% 1RM

WOD

10 min AMRAP
4 Burpees over the bar
6 Hang Cleans 135/95
8 Push Press 135/95

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

BUY IN

Take 12 min to work to a heavy of the complex:
1 Strict Press + 2 Push Press + 3 Power Jerk

WOD

Ten rounds for time of:
3 Strict Pull-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders

RX+ = Ring MU

CASH OUT

3 rounds:
30-60 sec HS Hold

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

Snatch from 2" below knee
every 90 seconds x 6 rounds
1 rep @ 65-75% 1RM

Front Squat
Every 2 min x 5 rounds
4 reps @ 65-70% 1RM

WOD

AMRAP 11:30
200m run
10 Thrusters 95/65
10 TTB

Monday

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

EMOTM 30:
Min 1: 15 rKBS 53/35
Min 2: 40 DU
Min 3: 10 DB Lunge Steps 53/35

rest 1 min after rd 30 then:

2 rounds for time:
15 rKBS 53/35
40 DU
10 DB Lunge Steps 53/35

Comp = 70/53

*score is time taken for the 2 rds*

Friday

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

"Holleyman"

30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#