Category Archives: Uncategorized


Tuesday 170214

Barbell One Arm Press 5-8xLateral Band Lift 10xHanging Arch 5-20s3 RoundsTouch and Go Snatch 5x3Broad Jump to Single Leg Landing 4x between sets20 minutesToes to Bar 9xBox Jump 24"/20" 12xKettlebell Swing 53#/35# 15x5 RoundsDebrief: Jefferson Curl 3x10(15s), Quad and IT Band 2 minutes Read more

Monday 170213

jump Rope 5 minutesPush-ups (32X1) 3-8xRecline Row (31X2) 3-8xLateral Band Chop 10xKB Sumo Deadlift 5-8x3 RoundsFocus on sustaining nose breathing during a monostructural movement for 90sCycle efforts between, using the same load:Push Jerk Only 20sSquat Clean 20sAbout 30 minutesDebrief: QL to Oblique, TFL to Piriformis, Diaphragm 2 minutes Read more

Friday 170210

Reverse Hyper 10-20xKettlebell Sott Press 10xActive T-Spine Rotation 10xBulgarian Split Squat 5-8x3 Rounds"Marston"Deadlift 405# 1x Toes to Bar 10xBar Facing Burpees 15x20 minute AMRAPSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family. Read more

Thursday 170209

Jump Rope 5 minutesSnatch ReviewPower Snatch/ Overhead Squat 2xProtraction/ Retraction 10sWork every 90s/ 16 RoundsPower Clean and Jerk 95#/65#Push-ups 21-15-9xDebrief: PVC Bend Over 3x10(15s), T-Spine Extension, Tricep Smash 2 minutes Read more

Wednesday 170208

Row 500mWith a kettlebell: Floor Press, Armbar Stretch, TGU, Windmill 3x, Overhead Squat 3x, Sott Press 3x, TGDWork on a monostructural movement while focusing on breathing in and out the noise for 2 minutes then cycle between: Pull-ups max repsWallball 60s AMRAP Read more

Tuesday 170207

Jump Rope 5 minutesLateral Cross Step-up 10xBarbell One Arm Press 10xLateral Band Lift 10xSide Plank Switch 20x3 RoundsBack Squat 5x5Single Leg Plate Jump 4xLateral GHDSU 3 sets20 minutesBurpeesRow for calories21-15-9xDebrief: Jefferson Curl 3x10(15s), Quad and Psoas Stretch 2 minutes each Read more

Monday 170206

Row 500mWall Facing Handstand HoldRecline Row Hold5 RoundsHollow Body Arch Body5 RoundsHold 20s/Rest 10sPower Clean to Push Press 3xPull Hold Progression 5-20s16 minutes EMOMHang power clean 135#/95# 9xToes to Bar 12x5 RoundsDebrief: Lat/Tri Stretch 3x60s, T-Spine with peanut 3 mins, Front Shoulder Smash 2 mins Read more

Friday 170203

"Danny"Box Jump 24"/20" 30xPush Press 115#/75# 20xPull-ups 30x20 minute AMRAPOakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. Read more

Thursday 170202

Row 100m, Lateral Cross Step-up 10x, Supine Windshield Wipers 10x, Snatch Press Balance 10x- RoundsOne Arm Shoulder Press 3x eachWeighted Pull-ups 6x218 minutesHang Squat Snatch 95#/65# 3xPush-ups 12xSit-ups 21x12 minute AMRAPDebrief: T-Spine Rotation, Bully, and Overhead Stretch 2 minutes Read more

Wednesday 170201

Recline Row (31X2) 3-8xBanded Lateral Chop 10xPush-up (32X1) 3-8xHollow Rocks 15x3 RoundsThruster 5xToes to Bar 7xDouble Unders 60s AMRAPRest 2 minutes7 RoundsDebrief: 90-90 Breathing 2 minutes, Quad and Psoas Smash 2 minutes each Read more

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Ares Athletic Club
609 East Bay Ave Swite 6/7 Manahawkin NJ, 08050