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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 10/23/2018

    Tuesday 10/23/2018

    GYMNASTICS CONDITONING
    15 minutes:
    Arch to Hollow Drill w/ PVC AND
    Butterfly Box Drill OR Kipping Pull-ups OR Swings (hollow to arch) Then

    3 Rounds:
    10 Chest to Bar OR Pull-ups OR Ring Rows (30 seconds rest)

    15 Reverse Dumbbell Fly's @ 35/15 (30 Seconds rest)

    WOD
    For Time:

    2 Min HS Hold 30 WB 30/20 30 Handstand Pushups 30 Air Squat 30 Push Ups 30 DB Thrusters 55/35

    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 10/22/2018

    Monday 10/22/2018

    EMOM10
    Min1: 8 Front Squats @ 135-155/95-105 Min2: 12/10 Bike Calories THEN... AMRAP2

    Clean and Jerk 55/35 2 min rest AMRAP2

    Clean and Jerk 95/65 2 Min Rest AMRAP2

    Clean and Jerk 135/95 HAPPY BIRTHDAY
    MYRA GRANADOS and TATYANA JONES!!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 10/19/2018

    Saturday 10/19/2018

    CONDITIONING
    2500M ROW WOD
    4 Rounds:
    1 Legless Rope Climb 8 OHS @ 135/95 Max Effort DB Clean & Jerk @ 70/50 *Each round is 2 Minutes
    Rest 60 Seconds Between Efforts
    HAPPY BIRTHDAY
    SUE SANTOS and BALAJI SUNDARESAN!!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 10/19/2018

    Friday 10/19/2018

    EMOM16
    Min 1
    : L-Sit Hold 20-30 seconds Min 2
    : Single Arm Dumbbell Row x 10 (AHAP) Min 3
    :
    Russian Twist 20 @ 53/35 Min 4
    :Banded Lat Pull-down x 20 THEN...

    For Time:

    200m run 5-10-15-20-25 Unbroken Deadlift 225/155lbs HAPPY BIRTHDAY
    TOM ANTONY, BILL ZACCHEO, AND SHANNON DUFFY!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 10/18/2018

    Thursday 10/18/2018

    SKILL
    5 Sets of:
    Banded Plank to Handstand walk (3 taps into 10-foot walk) OR
    15 second Handstand Hold TO
    10 Shoulder Taps TO
    5-foot Handstand Walk OR
    Handstand Hold x 30 seconds THEN
    3 Rounds:
    DB Z Press x 12 (AHAP) 45 Second Plank Hold 5 Minutes:

    Max Effort Cal on Bike Then:

    4 Rounds:

    15 WB 20/14 15 SDLHP 95/65 **These count for reps (total of 120) Then:

    AMRAP5:
    10 Russian KB Swings 70/53 10 Back Squats 185/135

    HAPPY BIRTHDAY
    KRISTIE CROSSMAN!!

    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 10/17/2018

    Wednesday 10/17/2018

    Pullup skill work
    Arch to Hollow H Drill w/ PVC Then
    Butterfly Box Drill OR
    Kipping Pullups OR
    Swings (hollow to arch) Pull-up Strength & Conditioning
    3x8 Chest to Bar OR Pull-ups OR
    Ring Rows *30 seconds rest between efforts Slow Eccentric Scapula Retractions WOD

    6 RFT:
    5 Power Snatches 185/125 12 Toes to bar *40 Double Unders After Each Round* HAPPY BIRTHDAY
    JESSICA LEMASSON!!
    ....

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  • Tuesday 10/16/2018

    AEROBIC CONDITIONING
    4x400m
    *
    Rest 4 minutes between efforts WOD
    10 Min to complete:

    4 Rounds:
    10 Hang Power Cleans 135/95 8 Front Squats 135/95 6 Shoulder to Overhead 135/95 Then:

    30 Hang Power Cleans 135/95 24 Front Squats 135/95 18 Shoulder to Overhead 135/95
    HAPPY BIRTHDAY

    TONI PADVANO!!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 10/15/2018

    Monday 10/15/2018

    Pistol Skill:
    Candlestick roll up to pistol 3x5/leg Pistols to band 3x5/leg Single Leg Strength:
    Single Leg Box Squat w/ KB Goblet Hold @ AHAP Ring Hammie Curl 3x10/leg WOD
    5 Rounds:

    10 Left Single arm DB Thruster 50/35 10 Burpees 10 Right Single Arm DB Thruster 50/35 200m Run ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 10/13/2018

    Saturday 10/13/2018

    WOD
    With a partner complete:

    80 Hang Power Cleans (155/115) 80 Front Squats 80 Push Press 80 Front rack lunges * 10 Burpee penalty everytime you drop the bar ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 10/12/2018

    Friday 10/12/2018

    STRENGTH
    In 15 minutes determine:
    20 Rep Max Front Squat WOD
    "ANGIE"

    100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats ....

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