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Tuesday HIT

Men/Women Strength: 8 rounds: Deadlift + Clean Pull + Squat Clean @ 80%

HIT: 4 Rounds: 10 Floor Wipers 135/85 5 Pull-Ups 10 Front Squats 5 Sit-to-Stands Rest 60

Beginner: 4 Rounds: 10 Floor Wipers 95/55 10 Ring Rows 10 Front Squats 10 Sit-Ups Rest 60

Continuing to work on our cleans we work on keeping the bar close to our body and our arms straight. Perform a clean deadlift, go back to the ground, reset, and perform clean pull, arms stay straight, then reset and do full squat clean. Take your time and work on your form.

The post Tuesday HIT appeared first on Intrepid Gym | Hoboken.

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TIBURONES, SUSTOS, CABREOS y MUCHAS RISAS! | Mejores Momentos #1

DIRECTOS: http://www.twitch.tv/nonetheghost Twitter: https://twitter.com/NONEtheGHOST Instagram: https://www.instagram.com/nonetheghost_95/ ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ EN EL VÍDEO SALEN: Serpi: https://www.youtube.com/user/SrSerpienteFantasma Zellen: https://www.youtube.com/user/ZellenDust Karma: https://www.twitch.tv/thekarma80 Eruby: https://www.youtube.com/user/iEruby Meeko: https://twitter.com/xMeeKo_?lang=es Marley: https://twitter.com/marleyloopez?lang=es ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Contacto: [email protected] ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬

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Monday HIT-Donation Workout

Men/Women IN HONOR OF THOSE LOST ON 9/11/2001

Run (2) two miles Stephen Siller was a New York firefighter just getting off duty when the first plane hit the Twin Towers. Unable to drive into Manhattan, he put on all of his firefighting gear and ran the two miles from Brooklyn to ground zero where he died in the rescue effort.

23 strict pull-ups The reps are to honor the 23 NYPD officers who died on Sept. 11. Strict means no kipping-or swinging-to reach the bar. Scale using bands or an assisted pull-up machine as necessary. (Strict pull-ups are specifically chosen because that is the way NYPD officers are tested.)

343 air squats There were 343 New York firefighters who died that day, dwarfing the sacrifice of any otheremergency service. The air squat represents the stairs they had to climb in an attempt to rescue those trapped inside. One firefighter made it to the 80th floor with his gear on before the tower came down. An average firefighter's gear weighs between 45 and 65 pounds.

37 push presses (using a 110-pound bar) Thirty-seven New York Port Authority police officers died that day and those officers had the weight of the tower on the shoulders. The push press is an overhead press. Start with the bar at your shoulders. Dip at the knees and then extend knees and hips as you press the weight up. Use your hips to propel the weight overhead. Scale the weight down as needed.

One (1) body-weight Deadlift One Port Authority canine, Sirus, died that day. If a dog is going to rescue a person, it's going to save you by dragging your body weight. Load a bar with your body weight, making sure to position the bar over your shoelaces. Squat down, hands on the bar outside your knees. Your hips should be slightly higher than your knees, and your upper back should be tight with a strong lower back arch. Stand by pushing through the heels-hips and shoulders should come up at the same time.

Run (2) two miles

The post Monday HIT-Donation Workout appeared first on Intrepid Gym | Hoboken.

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Rowing

Men/Women 3 Rounds 500m Row Rest 30 seconds 500m Row Rest 1 minute 20 Med Ball Mtn. Climbers 15 Med Ball Lunges 20/14 (ball on back) 10 Med Ball Sit-to-Stands Rest 30 seconds

The post Rowing appeared first on Intrepid Gym | Hoboken.

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Tuesday HIT

Men/Women Strength: 5 Rounds: 10 Pull-Ups 10 Dips 15 V-Ups Rest 1 minute

HIT: 4 Rounds: 200m Run 15 Wall Balls 20/14 10 KB Swings 70/35 5 Deadlifts 315/185 Rest 90 seconds

Beginner: 4 Rounds: 200m Run 10 Wall Balls 14/10 10 KB Swings 55/30 10 Deadlifts 135/85 Rest 90 seconds

The post Tuesday HIT appeared first on Intrepid Gym | Hoboken.

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Olympic Weightlifting Club

6 Week Program, LAST Week 6 Tuesday: 5 x High Hang Squat Snatch+3 sec pause overhead squat @ 70% increase by 2.5kg if make 4 out of 5 3 x 3 Squat Cleans 70%, increase 2.5kg each week Build to heavy 3RM Deadlift

Thursday: 4 Full Snatch with Pause at 2 @ 75% increase by 2.5kg if make 3 out of 4 4 Double High Hang Cleans @ 70% increase by 2.5kg if make 3 out of 4 4 x 3 Push Press @ 60% of C&J increase by 2.5kg each week

Friday/Extra: Build to max: 2 Power Cleans + 2 Front Squats + 2 Jerks

The post Olympic Weightlifting Club appeared first on Intrepid Gym | Hoboken.

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For Honor #DUELOLENTIN | NONE vs MACU

#DUELOLENTIN en For Honor contra Macundra