Thursday 4-25-2019

Warm Up

2 Rounds

100m Sprint

15 Sit-ups

Strength

Core Circuit 

Metcon

400m Run

40 Knees to waist 

300m Run

30 T2B

200m Run

20 KTE

100m Run

10 Strict KTE

Wednesday 4-24-2019

Warm Up

2 Rounds

10 Step Ups

10 Ring Rows

Strength 

DB Row

5-5-5-5-5

Metcon

5 Rounds

8 Burpee Box Jump Overs

10 CTB Pull-ups 

Tuesday 4-23-2019

Warm Up

2 Rounds

10 Walking Lunges

10 PVC Good Mornings

Strength

10 Minutes 

Work up to heavy deadlift

Metcon

2 deadlifts (315#/205#)

50 wall balls

4 deadlifts 

40 Wallballs 

6 deadlifts 

30 Wallballs 

8 deadlifts 

20 Wallballs 

10 deadlifts 

10 Wallballs 

Blog Week of 4-22-2019

Quote of the Week 4-22-2019

“Freedom does not come automatically, it is achieved.  And it is not gained in a single bound, it must be achieved each day.”

HAPPY EASTER ALL!

NEWS

Saturday, May 4th at 10am I am hosting our first ever Member Appreciation Day!  I wanted to create a unique and engaging way I could give back to the amazing community that has given me the best job in the world.  This is a totally FREE day- meant to be a celebration of all we are as a community. Think of it as an open house- bring friends, family, young and old, drag in as many people as you can!  This day is the end zone celebration dance to all of the doubters who said we couldn’t do it without them- cheers!

I wanted to share with all my members some really amazing people, relationships, and businesses I have been working with.  Please take some time to check out their websites and social media this week. All will be in attendance May 4th to show you guys a great time.  Full disclosure- none of these companies have paid me to say any of this, I really just genuinely believe in their products and ideals.

As some of you guys know I have recommended Dr. Ron Masone and the other professionals at Block Chiropractic and Sports Physical Therapy since we opened.  They are incredibly talented and I have personally trusted them with my injuries and rehab. Dr. Ron will be there to answer any questions you guys may have about their services and we may get some hands on attention!

Muscle Up Paleo will be in the house to let you guys sample some of their meals.  The owner of this company Byron is a truly great guy- together, last year we fed over 60 families along the north shore of Long Island thanks to his generous contributions.  Ask them how you can get your meals delivered right to our gym.

Chris Albano Photography will be there to take some great pictures of the crew.  As you guys know I have used Chris many times in the past for our Throwdowns, Strongman Competition, and our social media.  If you want to check out more of his work just scroll through our Instagram and if you know of anyone or any businesses that need pictures taken please feel free to reach out.

Finally, I want to introduce you guys to Yoga For Health Long Island.  This company is run by a really amazing person Melissa. She has run programs for me inside my work at North Shore Youth Council and is truly dedicated to helping others thrive through cultivating wellness.  They will be doing a full on yoga presentation for us- and boy do we need it!

Please mark your calendars and gather up friends and family to share in this wonderful day.  Come celebrate with all of us!

LET’S GET AFTER IT!

Monday

Strength

Bench Press

5-5-5-5-5

Metcon

EMOM 14

Even: Max Cal Row 40 seconds

Odd: Max Push-ups 40 seconds

Scored for total Cals & Reps

Rest 5 Minutes

6 Tabata Sets

HSPU

Scored for lowest set

Tuesday

Strength

10 Minutes

Work up to heavy deadlift

Metcon

2 deadlifts (315#/205#)

50 wall balls

4 deadlifts

40 Wallballs

6 deadlifts

30 Wallballs

8 deadlifts

20 Wallballs

10 deadlifts

10 Wallballs

Wednesday

Strength

DB Row

5-5-5-5-5

Metcon

5 Rounds

8 Burpee Box Jump Overs

10 CTB Pull-ups

Thursday

Strength

Core Circuit

Metcon

400m Run

40 Knees to waist

300m Run

30 T2B

200m Run

20 KTE

100m Run

10 Strict KTE

Friday

Strength

15 mins establish

1RM Clean and Jerk

Metcon

“Annie Meets Grace”

50-40-30-20-10

Double Unders

10-8-6-4-2

Clean and Jerks (135#/95#)

Monday 4-22-2019

Warm Up

2 Rounds

10 Cal Row

10 PVC Pass-thru

Strength

Bench Press

5-5-5-5-5

Metcon

EMOM 14

Even: Max Cal Row 40 seconds

Odd: Max Push-ups 40 seconds

Scored for total Cals & Reps

Rest 5 Minutes

6 Tabata Sets

HSPU

Scored for lowest set

Friday 4-19-2019

Warm Up

2 Rounds

10 DB Goblet Squats

15 Sit-ups

Strength

EMOM 7

1 High Hang Clean

2 Low Hang Clean

3 Squat Clean

Metcon

21-15-9

DB Thrusters (50#/35#)

T2B

Weighted Sit-ups (50#/35#)

Thursday 4-18-2019

Warm Up

2 Rounds

10 PVC Good Morning

10 PVC Power Snatch

5 Burpees

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Wednesday 4-17-2019

Warm Up

2 Rounds

10 Calorie Row

10 Ring Rows

Strength

EMOM 7

1 MU

2 C2B

3 Pull-ups 

Metcon

21 calorie Row

15 Burpee Box Jump Overs

9 Bar MU

15 Burpee Box Jump Overs

21 calorie Row

Tuesday 4-16-2019

Warm Up

2 Rounds

200m Run

10 Medball Walking Lunges

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs 

800m Run

100 medball walking lunges

800m Run

Monday 4-15-2019

Warm Up

2 Rounds

20 Doubles

10 PVC Strict Press

10 PVC Pass-thru

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees