Wednesday 4/18/18

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate" the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Mike Pietragallo
Tuesday 4/17/18

A. EMOM for 12 minutes

3 Deadlifts

2 Hang Squat Clean

1 Push Jerk


B. 50-40-30-20-10



Alternating Pistols

Mike Pietragallo
Monday 4/16/18

A. Snatch Balance @ 80% Squat Snatch  1 RM



B. For Time: 

1k Row

10 Power Snatches (115/80)

20 OHS

30 KBS(1.5/1)

40 Plyo Push-ups

50 Burpees

Mike Pietragallo
Wednesday 4/11/18

A. 10 min EMOM

3 Front Squats


B. For time:

1200m Run


10 Rounds

10 Push-ups

10 Ring Rows

10 Air Squats

*Rx+ Wear a Weight Vest

Mike Pietragallo
Tuesday 4/10/18

A. Bar Muscle-up Technique Work


B. For Time:

3 Rounds of "DT"

6 Bar Muscle-ups

2 Rounds of "DT"

6 Bar Muscle-ups

1 Round of "DT"

6 Bar Muscle-ups


*Scaling option

3 rounds

1 round of "DT"

10 C2B Pull-ups



12 Deadlifts (155/105)


6 Push-jerks



Mike Pietragallo
Saturday 4/7/18

Team of 3

25 min AMRAP

3,000/2,400m Row -or- 800m Run together

50 T2B

50 Bar Facing Burpees

50 Thrusters (95/65)

Mike Pietragallo
Monday 4/2/18

A. Hang Power Clean*


*Increase weight as long as you can maintain form and speed.


B. 10 min AMRAP

10 HPC (95/65)

20 AbMat Sit-ups

40 Double unders

Mike Pietragallo
Saturday 3/31/18

Partner WOD

17 min AMRAP

60 DB Deadlifts (50-55/35)

30 Burpees

60 DB Front Squat

30 Burpees

60 DB Push-press

30 Burpees

Max man-makers in remaining time.

Mike Pietragallo
Friday 3/30/18

"Dae Han"

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.


Dae Han.jpg
Mike Pietragallo
Wednesday 3/28/18

A. 6 min EMOM

1 Squat Clean @ 60% of your most recent 1 RM


B. For time: 




Squat Cleans (185/125)

Mike Pietragallo