Category Archives: Uncategorized

Monday 170529

No classes today.  Open gym 7-10am. Read more

Thursday 170525

Jump Rope 3 minutesWhippet 10xBear Crawl backwards/forwards 2x40'Dynamic Hang 20-30x3 RoundsBench Press 5x3or Bent Arm Work20 minutes"DT"Deadlift 155#/115# 12xHang Power Clean 155#/115# 9xPush Jerk 155#/115# 6x5 Rounds Read more

Wednesday 170524

Row 250mBanded Knee Push-Out Overhead Squat 20xSingle Leg Good Morning 5x (10s)3 RoundsBox Squats 5x3Bound to Broad Jump 2x20 minutes"Sham"Deadlift Bodyweight 11xSprint 100m7 Rounds Read more

Tuesday 170523

Jump Rope 3 minutesLateral Band Chop 10xPartner Push Hang 30sInchworm 20'3 RoundsWeighted Dips and Recline Row20 minutes"Marco"Pull-ups 21xHandstand Push-ups 15xThrusters 135#/95# 9x3 Rounds Read more

Monday 170522

Row 250mBanded Knee Pull-Out Overhead Squat 10xLateral Cross Step-up 20x3 RoundsOverhead Squat 6x2Depth Box Jump 3x between sets20 minutes"Rahoi"Box Jump 24"/20" 12xThruster 95#/65# 6xBar Facing Burpees 6x12 minute AMRAP Read more

Friday 170519

"Ricky"Pull-ups 10xDumbbell Deadlift 75's#Push Press 135#/95# 8x20 minute AMRAPU.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.Warm-up:Spine Circles 10xGorilla Walk 2x24'Candlestick 8x3 Rounds Read more

Thursday 170518

Row 250mDragon Squat 2x25'Single Leg Good Moring 5x(10s)3 RoundsThruster 5x3Single Leg Box Jump and stick landing for 5s 2x20 minutesKettlebell Swing 70#/53#WallballBox Jump 24"/20"21-15-9xDebrief: Harry Potter, IT Band, Quad Smash Read more

Wednesday 170517

Jump rope 3 minutesBurpees 3x when stoppingTaiji Eagle Arms 20xCrab Crawl (Not Walk!) 2x24'Dynamic Hang 20-30x3 RoundsGround to Overhead-Touch n' Go 5xRest 2 minutesRun 400mRest 2 minutes30 minutes Debrief: T-Spine Extension, Lat and Front Shoulder Read more

Monday 170515

Jump Rope 3 minutesShoulder Screw 15xSupinated Hang 30-45sInchworm 20'3 RoundsBent Arm Workor Push Jerk 5x5Pull work between 20 minutesPull-ups Ring Push-ups Tuck Crunches21-15-9xDebrief: T-Spine with peanut, Lat and Bully Stretch Read more

Friday 170512

"Ledesma"Parallette (Deficit) Handstand Push-ups 5xToes Through Rings 10xMedicine Ball Squat Cleans 20#/14# 15x20 minute AMRAPNarcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo. Read more

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