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Monday 8.10.20

ZOOM Fitness 7:00a w/ Coach Dana Outdoor Fitness 4:30p in Dix Hills


"Lean on Me" AMRAP 15 40 Sumo Deadlifts 30 Alternating DB Snatches 20 Overhead DB Lunges 10 Low Plank Rotators WOD Guidance & Goal For your sumo deadlifts try and use both db or barbell if you can. Chip away at big sets. Same for snatches. For the overhead lunges try and do 10 lunges with one arm and 10 with the other arm. Side plank rotators, while in a low plank (on elbows) rotate one hip to the ground then rotate the other side..


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Monday 11.27.23

"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through

Tuesday 11.20.23

"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)

Friday 11.10.23

AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats


Danny Contopoulos
Danny Contopoulos
Aug 11, 2020

4 rds0


Danny Contopoulos
Danny Contopoulos
Aug 11, 2020

20 sumo DL (95# barbell)

15 snatches

10 oh lunges

10 plank rotators

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