Daily WOD

SWINGS
10 X 10
10 REPS EVERY 75 SECONDS
EVERY REP IS 100% EFFORT, DO NOT JUST SWING THE KB, SQUEEZE YOUR ABS, GLUTES AND QUADS AND SNAP HARD TO MOVE THE KB.

3 ROUNDS
50 PISTOLS (IF YOU CAN’T DO PISTOLS EITHER DO THEM ON A BENCH OR HOLDING ON TO THE RIG)
7    MUSCLE UPS
10 DEADLIFTS @275/155

FRONT SQUAT
COMPLETE AS MANY REPS AS POSSIBLE IN
30 SECONDS THEN REST 60 SECONDS
5 SETS

WORKOUT:

RUN 400/ 40 POWER CLEANS @135/95
RUN 40030 POWER CLEANS @185/105
RUN 40020 POWER CLEANS @225/115
RUN 40010 POWER CLEANS @245/125

NICK IS RUNNING THE TRACK TODAY AT 10:30AM.

SO GET YOUR ASSES UP AND HEAD OVER TO SYOSSET H.S., PALEO IS
READY TO BREAK JESSE OWENS RECORD TODAY!

WORKOUT:

10-9-8-7-6-5-4-3-2-1

SWINGS @70/55
BURPEE
TOES TO BAR

RUN 800 BEFORE AND AFTER THE SEQUENCE

THE GYM IS GETTING CLEANED SATURDAY FROM 10AM TILL NOON.

PLEASE DO NOT GO TO THE GYM BETWEEN 10AM AND NOON.

THANK YOU

WORKOUT:

“HAMMER”
5 ROUNDS

EACH ROUND FOR TIME

5     POWER CLEANS  @135/95
10   FRONT SQUATS   @135/95
5     JERKS                      @135/95
20   PULL UPS
90   SEC REST

Metcon (3 Rounds for time)

3 SET (EVERY 10 MINUTES)

16 ALT. HANG DB SQUAT CLEAN
16 DB FACING BURPEE
12 ALT. HANG DB SQUAT CLEAN
12 DB FACING BURPEE
8 ALT. HANG DB SQUAT CLEAN
8 DB FACING BURPEE

BENCH PRESS
3 DROP SETS
START WITH 75% OF MAX WEIGHT
THEN STRIP TO 50% THEN
STRIP TO 35%
EACH SET 75, 50 AND 35% PERFORM ALL TILL FAILURE
ONCE YOU REACH FAILURE THEN CHANGE THE WEIGHT.
PERFORM THIS 3 TIMES

WORKOUT:
FOR 17 MINUTES
WITH A PARTNER AND TWO KETTLEBELLS  @55/35
COMPLETE 
ONE SET OF:
     10 DOUBLE SWINGS 
     8   DOUBLE CLEANS 
     6   THRUSTER 
     4   LUNGE IN RACK POSITION (2 LUNGES PER LEG)

SUMO DEADLIFT
3 REPS EVERY 75 SECONDS

WORKOUT:

50-40-30-20-10
DOUBLE UNDERS
BOX JUMPS @24/20
STIFF LEG DEADLIFTS @75/55

BEFORE, IN-BETWEEN AND AFTER THE 50-40-30-20-10, COMPLETE
5 HANG POWER SNATCH @115/75

POWER CLEAN
2 REPS EVERY 60 SECONDS
10 ROUNDS

EVERY 4 MINUTES COMPLETE:

ROW 300/250 METERS
30 WALL BALL
10 TOES TO BAR

5 ROUNDS TOTAL

BACK SQUAT 3 REPS EVERY 90 SECONDS
FOR 8 ROUNDS/ SAME WEIGHT FOR ALL 8 SETS

METCON 8 ROUNDS

FIGHT GONE BAD STYLE:

3 ROUNDS:
1 MIN EACH STATIONS MAX REPS
DOUBLE UNDER
ALT LEG V-UP
ALT REVERSE LUNGES
HR PUSH UPS
REST 1 MIN B/T ROUNDS

ROW 1,000 METERS
50 BURPEE OVER ROWER
ROW 1,000 METERS

2 MINUTE REST

5 ROUNDS
10 TOES TO BAR
10 HIP EXTENSIONS
1 MIN WALKING PLANK