Posts By: Avery Wittkamp

Tuesday 180731 – Experienced

Strength A1. 4×10 Strict Press, increasing A2. 4×10 Back Squat, increasing Note: We are working on higher volume pressing and back squats for the rest of the summer. Please write down your weights, so you can track your volume over… Read more »

Tuesday 180731 – Competition

Warm up 2 rounds of: 10 Standing Pass Through with PVC 10/arm Single Arm Russian Kettlebell Swing (light weight) 10/arm Single Arm Push Press (light weight) A. Hang Power Snatch + Hang Snatch + Overhead Squat 7x(3+2+1) B. Upright Row,… Read more »

Tuesday 180731 – Beginner

Strength Every 2 Minutes: Clean Deadlift + Hang Cleans + Front Squats 8x(3+2+1) Gymnastics Conditioning 12 minute alternating EMOM: Minute 1: 20-30 Tuck Rocks Minute 2: 10-15 Ring Rows Minute 3: Max Effort Mountain Climbers

Monday 180730 – Photo of the Day

Are you ready for some Kickball? It’s Flatiron vs UWS in Central Park!! Here are the important details…. Date: Saturday, August 25, 2018 Time:​ 11 AM-3 PM Location:​ Central Park Heckscher Fields-Kickball Field #3 (W. 63rd Street) Please register by… Read more »

Monday 180730 – Experienced

Barbell Complex Segmented Clean Deadlift+Paused Cleans, below the knee for 2 counts+Front Squats (5×1+2+3) Note: Pause 1 inch off the floor, below the knee, above the knee, and hip for 1 count in each position. Conditioning Five 1-minute rounds of:… Read more »

Monday 180730 – Beginner

Strength Back Squats 6×3, increasing Compare to last week Tuesday 7/23/18. Partner Conditioning “Spaceforce” For time: 40 Thrusters (95/65) 40 Deadlifts 40 Shoulder to Overhead 40 Back Squats 40 Front Squats Note: EMOM 4 Burpees, alternating minutes you perform the… Read more »