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