Warm up: Sally- low pushups :45/:15 Russian KB Swing Squat Cleans Push Press (R) Push Press (L) Burpees 1 min rest 2 min jump rope :45/:15 Zottman Curls Demo: https://youtu.be/29Y8nInzKHo Squat to alt SOTS press Bent Over rear delt fly Standing OHTE Bent Over Reverse Fly 2 minute jump rope Read more…
Warm up: 10 PVC Pass Thru 10 Air Squats 10 Scap Pull-ups 5 Inchworms 20 min AMRAP 4 Dumbbell thrusters (50/35) 6 Toes to Bar 24 Double Unders (48 singles)
Warm up: :20/:10 Jumping Jacks Running high knees Opposite elbow to opp knee raise Group AMRAP – 10 10 American kettle bell swings 10 KB Thrusters 10 KB Hammer Curls 10 KB Plank Taps Group AMRAP – ABS – 5 10 Hollow Rocks 10 Butterfly Situps 10 Bicycles 10 V Read more…
Blackbeard Challenge In memory of SSG Matthew Pucino, US Army Special Forces Operator killed in Afghanistan 11/23/2009. 1.5 Mile Run 75 BFSU 50 Pushups 1.5 Mile Run 2 min plank 50 Jumping Jacks 25 Burpees 1.5 Mile Run
Gyms in NJ are open! And we are kicking off our next weight loss challenge September 22! Don’t worry – we will have virtual weight loss challenge options too! If you don’t live near our Monmouth County gym, please scroll down to see the details of the virtual weight loss Read more…
Warm up: 10 jumping jacks 5 air squats 5 Inchworms x3 Tabata tabata pushups/OHTE w/ red ball CARDIO BOOST 2 MINS SPRINT ROW Circuit: :30 / :10 work all intervals KB Right arm high pull :10 R arm russian swing KB Left arm high pull :10 left arm russian swing Read more…
Warm up: 5 jump squats 10 toe jumps 5 tuck jumps Upper body warm up: Empty bar: shrugs pulls turn -overs For Time: 30 box jumps 15 clean & Jerk (65) 30 box jump 15 clean & Jerk (75) 30 box jumps 10 clean & Jerks (95) 30 pistol squats Read more…
Warm up- :20/:10 x 3 Air squats Inch Worms BFSU Circuit :30/:15 2 times through Alt step up to 2 hand press > 1 DB 2 way Jack n Press Alt Rev Lunge to lateral raise > Skier lunges 1 arm row (heavy) > Center squat w tap 1 arm Read more…
Warm up: 25 jumprope 10 air squats 10 TRX Rows 10 TRX Chest Press 3 x For Time 530 m Run 50 Air Squats 50 BFSU 50 Ball Slams 50 Pullups 50 Wall Balls 50 Russian Swings (53/35) 50 Pushups
Saturday’s HERO workouts are very special. First- we have at the privilege of honoring two Police offers that were killed in the line of duty. Second- one of the police officers was from New Jersey. Please join us Saturday 8/22 for our Thin Blue Line Hero Workouts of the Day. Read more…