Today you will have the opportunity to design your own training session!

We will set the timer for 30 minutes and let you pick any grinding or ballistic movement you want.

We will give you a list of the basics, but if you want to get more creative that’s up to you.

Just keep it safe!

We will go around the room and each person will select the movement they want and will perform with the group for 30 seconds.

We will give you 25 seconds rest between each movement and perform this workout for 30 minutes

Pick from these two groups

Basic Grinds

  • racked front squats
  • goblet squats
  • split squats
  • lunges (variations)
  • KB dead lift (suitcase or sumo)
  • strict press (variations of such as bottoms up waiter etc. for advanced)
  • Get ups
  • Push ups
  • pull ups (any grip)
  • body weight rows
  • one arm rows
  • renegade rows
  • plank/abdominal variations (including suspended and hanging, side plank,walkouts etc..)

Basic Ballistics

  • two handed swings
  • one handed swings
  • high pulls
  • cleans
  • push press
  • thrusters
  • jerk
  • snatch pulls
  • snatch
  • Combinations (snatch/jerk),(clean and press) etc..

Use your imagination and have fun.

What is your favorite grind?

Jersey Shore Marathon Relay Champs!

10170981_642711139137661_8265493916341418806_n