150×15 Front Squats – HIIT

Friday September 22, 2017: 8:11pm- 9:27pm

Cardio/Strength:
Barbell Front Squats @ 150lbs: 10,12,12,10,
18,15,12,10,15,12 🔥🔥
10 Sets = 126 Total Squats @ 150lbs. 🍻🍻

KB 1-Arm Overhead Press 10KGx: 5/5, 10/10, 10/10, 10/10, 10/10, 10/10, 10/10 = 7 Sets 🍻

KB 1-Arm Bentover Rows 18KGx10/10: 10/10, 10/10, 10/10, 10/10, 10/10, 10/10 = 6 Sets 🍻
———
#wod #weightlossgoals #fatburning #legday #sprinting #HIIT #workout #nyc #martialarts #martialartist #kettlebells #heavybag #boxing #powercleans #hardfaststrong #kokyustrength #gregsoon

225 X 11 Deadlifts – Sept 15, 2017

 

Friday September 15, 2017 8:15pm- 9:25pm #AMRAP #WOD: 7 Rounds! Cardio/Strength: Barbell 1 Power Clean & Front Squats @ 155lbs x Reps: 6,7,8,9,11,8,7 🔥 = 56 Front Squats. Barbell Deadlift @ 225lbs x Reps: 6,7,8,11,11,9,7 🔥 = 59 Deadlifts 🍻 Kettlebell Lunges (12KG L/R side): 6/6, 7/7, 8/8, 10/10, 11/11, 7/7, 6/6 🍻🔥 = 55 Lunges 🍻 ——— #wod #weightlossgoals #fatburning #legday #sprinting #HIIT #workout #nyc #martialarts #martialartist #kettlebells #heavybag #boxing #powercleans #hardfaststrong #kokyustrength #gregsoon

Almost 41 Week – Aug 18, 2017

Published on Aug 18, 2017
I turn 41 Years old in 1 week 🥊 Physical Fitness (Use it or Lose it): I was 99% skipping my workout tonight but at 8pm I decided to go. This video is the last of 8 Rounds of my AMRAP: Friday August 18, 2017: 8:30pm- 9:24pm #AMRAP #WOD: Each Round: 1:151:30 minutes Speed-Rope: 1,2,3,4,5,6,7,8 = 8 Rounds 🔥 KB Squats: 24kg: 14 Squats/set: 1,2,3,4,5,6,7,8 🔥 = 112 KB Squats 🍻🔥 KB OH Press: 12kg 8 Presses/set (L/R): 1,2,3,4,5,6,7,8 = 64 OH Presses🔥 ——— #wod #weightlossgoals #fatburning #legday #HIIT #speedrope #nyc #martialarts #martialartist #kettlebells #boxing #hardfaststrong #kokyustrength #gregsoon

Speed Bag – Aug 15, 2017

Published on Aug 15, 2017
#power 🔥 Round 7 of 7 🥊 Tuesday August 15, 2017: 9:05pm-10:15pm #AMRAP #WOD: 0:36min. #Skillmill Sprints: 1,2,3,4,5 = 5 Sprints! KB Squats: 16 Squats/set: 24kg Kettlebell: 1,2,3,4,5 = 80 Squats! Heavy Bag Work: 3:00min. Rounds & 1:00min. rests: 7 Rounds HB 1 Round Speed Bag 🍻 ——— #wod #weightlossgoals #boxing #boxeo #sprintintervals #workout #nyc #martialarts #martialartist #skillmill #heavybag #baggloves #hardfaststrong #kokyustrength #gregsoon

Heavy Bag Combinations – Aug 15, 2017

Published on Aug 15, 2017
#power 🔥
Round 7 of 7 🥊
Tuesday August 15, 2017: 9:05pm-10:15pm
#AMRAP #WOD:
0:36min. #Skillmill Sprints:
1,2,3,4,5 = 5 Sprints!

KB Squats:
16 Squats/set: 24kg Kettlebell:
1,2,3,4,5 = 80 Squats!

Heavy Bag Work: 3:00min. Rounds & 1:00min. rests:
7 Rounds HB
1 Round Speed Bag 🍻

24 Kilo Kettlebell Squats – Aug 13, 2017

Strength + Speed = Power 🥊 I did 184 Kettlebell Squats today over 9 Rounds. This vid is the Last Round. Sunday August 13, 2017: 5:10pm- 6:05pm #AMRAP #WOD: Total: 9 Rounds! Each Round: +1:30 Minute Speed-Rope: 1,2,3,4,5,6,7,8,9 🍻 KB Squats: 24kg Kettlebell: 20 Squats/set: 1,2,3,4,5,6,7,8,9 🍻 ——— #wod #fatburning #legday #proprioception #somaticmovement #workout #nyc #martialarts #martialartist #kettlebellsquats #boxeo #boxing #powercleans #hardfaststrong #kokyustrength #gregsoon

Speed Rope – Aug 13, 2017

Published on Aug 14, 2017
Vid is the last of 9 Rounds: #speedrope #doubleunders etc. Sunday August 13, 2017: 5:10pm- 6:05pm #AMRAP WOD: 9 Rounds! Each Round: +1:30 Minute Speed-Rope: 1,2,3,4,5,6,7,8,9 🍻 KB Squats: 24kg Kettlebell: 20 Squats/set: 1,2,3,4,5,6,7,8,9 🍻 ——— #wod #weightlossgoals #fatburning #legday #skippingrope #sprintintervals #workout #nyc #martialarts #martialartist #boxing #boxeo #hardfaststrong #kokyustrength

Greg Soon – Heavy Bag Work – Saturday August 5, 2017

Saturday August 5, 2017:
My expertise is #Aikido but I started #boxing when I was 6 years old.
7:25pm – 8:20pm
#WOD!!
Barbell Clean + Front Squats: 💀😭 65×5, 75×5, 85×5, 115×6,
125×6, 135×6, 145×6,
155×6, 165x6x7x7 🍻
Total: 65 Squats!
Heavy Bag (Hard): 3:00 min. rounds / 1:00 min. rest x 6 Rounds.
———
#wod #manualtherapy #legday #sprinting #sprintintervals #workout #nyc #martialarts #martialartist#rowing #heavybagwork #boxing #hardfaststrong #kokyustrength #nycwellness #healing

Power Clean & Front Squats – August 2, 2017 – Greg Soon

Took off 2 days due to shoulder pain, back tonight and maxed out at 165lbs. and did such a #beautiful #barbellclean 🍹❤
Wednesday August 2, 2017:
8:50pm – 10pm
#WOD!!
Barbell Clean + Front Squats: 💀😭 45x6x6x7,
115x6x6, 125x6x6,
135x8x8, 145x8x8,
155x8x8, 165x8x8 🍻🔥
Total: 107 Squats!
Heavy Bag (Hard): 3:00 min. rounds / 1:00 min. rest x 5 rounds. 🔥🍻🔥
———
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts #martialartist #boxing #hardfaststrong #rangerpanties #frontsquats

WOD – July 30, 2017 Front Squats

Sunday July 30, 2017:
1:30pm – 3:06pm
#WOD!!
Barbell Clean + Front Squats: 💀😭 45x6x8,
95×8, 105×8,
115×10, 125×10,
135×12 , 145×7, 155x9x8x7x8 🍻
Total: 101 Squats!

Lunges (L/R @ Bodyweight): 6/6, 7/7, 8/8, 9/9, 10/10, 12/12, 9/9, 9/9, 8/8, 8/8, 9/9 🍻

Heavy Bag (Hard): 3:00 min. rounds / 1:00 min. rest x 6 rounds. 🔥🔥
Felt Great!
———
#wod #weightlossgoals #fatburning #legday #hardfaststrong

WOD Sunday June 25 – Snatch

Thanks to @crossfit_nyc I learned to snatch — 115lbs. today after learning it 2 weeks ago. #fitover40
#ilovesnatch
Sunday June 25, 2017:
Run/Sprint Intervals: .55mi/4:41min. @ 6.5mph
.25mi/1:47min. @ 8.6mph
.25mi/1:40min. @ 9.0mph
Total: 1.01 miles ——— Barbell #WOD:
Barbell Hang & Power Snatch:
45×2, 55×2, 65×2, 75×2,
85×2, 95×2, 105×2,
115×6 🍺🍺
Total: Amazing
#fitnessover40
#wod #weightlossgoals #fatburning #legday #workout #nyc #martialarts #martialartist #healing#hardfaststrong #powersnatch #hangsnatch

WOD: June 21, 2017 – Front Squats!

Wednesday June 21, 2017:
Functional Strength WOD: @ crossfitnyc
8pm- 8:50pm
6 Rounds:
10 Burpee & Jump Pull-ups = 60 reps
100ft. Sled-Pulls:
2 rounds @ 180lbs.
1 round @ 125lbs.
3 rounds @ 135lbs.
#fitover40 🍺
Post-WOD Lifting @equinox:
1 Barbell Cleans & 10 Front Squats:
@ 135lbs.: 10,
@ 145lbs: 10,
@ 175lbs: 10 🔥🍺
@ 155lbs: 11 🍺
= 41 Front Squats!

Barbell Bentover Rows:
@ 135lbs: 10,
@ 145lbs: 10,
@ 175lbs: 8,
@ 155lbs: 12 🍺

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

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