Work Out of the Day

LOE 7/2/10

LOE 7/2/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 5 each X 3 rounds for 20 meters K.B. Waiters Walk- (M;16kg/F;8kg) 30 WallBall- (M;20lbs/F;12lbs) Bar Farmers Walk - (M;75lbs/F;45lbs each bar) Rope 3 minutes 30 seconds…

Opening Day Line UP!

Muchas Gracias to everyone who managed to drop in for the work out and post work out festivities. Opening Day LOE 7/1/10- AMRAP in 15 minutes of 5 Burpees/10 Thrusters (M;75lbs/F;45lbs) 20 Sit UPs

LOE 6/25/10

LOE 6/25/10 Warm UP- Dynamic and Static Flexibility 20 second sprints followed by 20 seconds rest X 5 rounds 4 rounds for time of Power Snatch- 3 reps/OHS- 5 reps/Land Mine- 10 reps/Bent Row- 12 reps 20 seconds sprint followed by 20 seconds…

LOE 6/20/10

LOE 6/20/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 3 X 3 each (Lvl 1 sets across/Lvl 2 Max Effort) Clean/Hang Clean/Power Clean/Hang Power Clean Box Jump Tabata 3 rounds for time 10 Burpees 10 Forward Rolls 20 1 Leg…

LOE 6/18/10

6/18/10 Warm UP- Dynamic and Static Flexibility Run 3  minutes - O.H. Walking Lunges M.B. Clean Tabata 30 secconds each X 2 rounds K.B. Swing/Sling Shot/Figure 8/Figure 8-hold Run 3 minutes - O.H. Walking Lunges Wall Ball Tabata 30…

Save the Date 7/01/2010

You are cordially invited to the Grand Opening of Brooklyn Fitness Factory July 1st. Come on down for a light work out at 6:30pm (optional) and stay for refreshments afterwards. We are located at 366 7th Avenue, Park Slope Brooklyn. We look…

LOE 6/13/10

Flip'n good time Warm UP- Dynamic and Static Flexibility Jump Rope 3 minutes Alternating Ladder- Dead Lift 10-1 /K.B. Thruster 1-10 Jump Rope 3 minutes Circuit- 30 seconds each X 4 Rounds Row Erg/Tire Flip/Undulating Rope/Land Mine Jump…

LOE 6/11/10

Out Side WarmUp- Dynamic and Static Flexability S.B. Hill Run 3 minutes moderate intensity 30 seconds each X 6 rounds- K.B. High Pull/Burpee/Jack Knife Rest 30 seconds after each round S.B. Hill Run 3 minutes High intensity S.B. Over Head…

LOE 6/6/10

Were Back! Warm UP- Dynamic Flexibility Rope 3 minutes K.B. Snatch-WindMill (Press-WindMill) 5 each X 5 rounds Rope 3 minutes 3 Rounds for time- K.B. Bent Row- 10 each Push UP- 20 each Rotational Flutter Kick- 20 each alternating Rope…

LOE 5/21/10

Warm UP- Dynamic and Static Stretches Run 3min, Air Squat 1min X 3 5 Rounds for time: 8 Burpees/16 KBS (M;16kgF;12kg)/24 Sit UPs 30 sec each of X 3: Spider Plank, Mt Climbers, Sit Throughs, Rot Flutter Kicks and Scissor kicks Cool Down Static…

LOE 5/14/10

Lungs in a bag. Warm UP- Dynamic/Static Flexibility Sand Bag Run- 10 minutes 1 minute rest S.B. Clean Tabata- Rope 3 minutes S.B. Get UP- Sprints 100 yds X 10 each S.B. Push Press Tabata- Rope 3 minutes AMRAP 1 minute X 3 rounds- S.B.…

Post WorkOut Observations 5/7/10

Clean and Carry. "I love it when a plan comes together". -B.A. Barachus aka Mr.T Well said Mr.T, I also love it when things play out according to your expectations.  When meticulous planning pays off in flawless execution.  Today was one…

5/7/10

Max Effort Day. Warm UP- Dynamic/Static flexibility Rope 3 minutes C&J- 5X5 (Lvl 1 Sets across, Lvl 2 Max Effort) K.B. PullOver Sit UP 20X5 Rope 3 minutes Alternating Ladders- Dead Lift 10-1 and Burpees 1-10 Rope 3 minutes Farmers…