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  • Saturday 2/23/2019

    AMRAP 16 400m Run 15 Bench Press @ 185/135 10 Ring Dips Immediately into: EMOM20 Min1: 5 Burpee Wallball @ 20/14 Min2: 10/8 Cal AAB Min3: 15 Box Jumps @ 24/20 Min4: 20ft Death March @ 55/35 per ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 2/21/2019

    Thursday 2/21/2019

    WOD
    EMOM12
    M1:
    15 Abmat Situps M2:
    45 second Right Plank Hold M3:
    15 Russian Twist @ 45/25 with plate M4:
    45 second Left Plank Hold Open 17.2
    Complete as many rounds and reps as possible in 12 minutes of:
    2 rounds of: 50-ft. Weighted Front Rack Walking Lunge @ 50/35 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans **Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - THE OPEN IS COMING

    THE OPEN IS COMING

    Are you on the edge of your seat?? Hangin’ on baited breath?? The Open is here. Friday Night Lights will be spectacular! It’s “Team Series” 2019!! Woot woot! Who’s pumped? Oh yeah you are. You’ve been training all year for this. Honing in on those skills. Hitting those PR’s! Getting stronger, faster, smarter every day! It’s what we train for! With that being said...here’s last year’s advise from Coach Mike...if you are doing the Open, you should be taking it easy this week and each week prior to the Open workout. Scale, modify, dial it back! You will be perform your best with this approach. Now is not the time to try to ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 2/20/2019

    Wednesday 2/20/2019

    STRENGTH

    Back Squat

    5@75%, 3@ 85%, 1+ @ 95% , AMRAP@75%
    WOD
    "Linda"
    10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5 BW Bench Press @ BW Squat Clean @ .75BW
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 2/19/2019

    Tuesday 2/19/2019

    CONDITIONING
    Henshaw Drill (Conditioning)
    6 Minutes
    3 Rounds:
    30 seconds 20 Pullups OR
    Banded Pullups OR
    Jumping Pullups 30 second AAB/Row for max calories 30 seconds 15 Banded Lat Pulldowns 30 seconds AAB/Row for max calories

    WOD
    AMRAP10
    30 Abmat Sit Ups 1 Min Front Rack Hold @ 225/165 8 Bar Muscle Ups
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - FRANK! LOCK THE FREEZER

    FRANK! LOCK THE FREEZER

    So in my last blog I talked about habits and how we can get better in any area if we change our system on how we meet those habits. Building on that, it’s important to understand that to change a behavior we have to be aware that the behavior exists before we can make a change. If a habit is just something you do, without being aware of it, then you won’t be able to improve it. You need to make it something you think about regularly to make a change. One way to effectively change a habit for the better would be to keep a scorecard. Start by making a list of your daily habits. Decide whether it’s a good habit or a bad one or neutral. Your scorecard could look ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 2/18/2019

    Monday 2/18/2019

    STRENGTH
    Clean and Jerk WOD
    EMOM21 M1:
    10 Thruster @ 95/65 M2:
    50ft Back Rack Walking Lunge @ 95/65 M3:
    10 Hang Power Clean @ 95/65
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 2/16/2019

    Saturday 2/16/2019

    WOD
    With a partner complete:
    8 Alternating Rounds 50ft Barbell Farmers Carry 185/135 2 Rope Climbs 6 Hang Power Cleans 165/105
    Then: (split however you want)
    30 Ring Muscle Ups 30 Cal Bike 30 DB Snatches 100/70 30 Thrusters 165/105 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 2/15/19

    Friday 2/15/19

    STRENGTH
    Deadlift 3@70% 3@80% 3+@90% Max Reps @70% WOD
    For Time: 80 AKBS (70/53) 25 Clean and Jerk (205/135) 10 Rope Climb
    ....

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