Blog Week of 6-17-2019

Quote of the Week 6-17-2019

“Experience is the mother of learning.  Experience teaches us in a primal, direct way that no other type of learning can reproduce.”

NEWS

We enter full blown summer this week guys- we made it!  This is a great time to enjoy our amazing community and show off them gainz!  The AC is officially on and I promise you the workouts will be getting progressively more challenging.  With our new 6 am program, Open Gym, Strongman, Friday Night Mobility, and of course all our CrossFit classes we have more opportunities than ever to get in the best shape possible!

COMMUNITY

Our Coach Appreciation BBQ was a really great day. Thank you to all who came out to show your love and support. A special shout out is owed to Chalky and Dipsy- you guys are the best. Some highlights- I got a “Get huge” WOD in with Dom and Mittens, Connie B and Gio-lantern got to watch. Ally got thrown in the pool (thanks Chalky!). We all collectively consumed at least a million calories. Best of all I got to share my day with some amazing friends- Success!

PROGRAMMING


Welcome to week two of our Oly cycle.  This week’s strengths will all be ten minute EMOMs adding targeted assistance work to our main lifts.  Nice percentages to work with will be around the 85%-90% sweet spot. All our warm ups will be “Coach Flow” drills, allowing for customization and specific muscle activation.  Wednesday I am throwing you guys a fun one- dealing with some pistols, rope climbs, and the dreaded farmer’s walks!


LET’S GET AFTER IT!

Monday

Strength

EMOM 10

2 High Hang Cleans

2 Low Hang Cleans

Metcon

1000m Row

30 Pull-ups

50 Alt Hang DB Snatch (35#/20#)

Tuesday

Strength

EMOM 10

3 DB Bench Press

3 Strict Ring Dips

Metcon

AMRAP 15

30 Doubles

10 KBS

10 Push-ups

10 Box Jumps

Wednesday

Strength

EMOM 10

3 OHS

6 Walking Lunges

Metcon

20 Pistols

40 Feet Farmers Carry (50#/35#)

20 DB Front Squats

1 Rope Climb

16 Pistols

40 Feet Farmers Carry

16 DB Front Squats

1 Rope Climb

10 Pistols

40 Feet Farmers Carry

10 DB Front Squats

1 Rope Climb

Thursday

Strength

EMOM 10

3 Power Cleans

3 Deadlift

Metcon

“Power Amanda”

9-7-5

Ring MU

Power Snatches (135#/95#)

Friday

Strength

EMOM 10

3 Split Jerk

3 HSPU

Metcon

AMRAP 12

200m Run

Max Unbroken HSPU

*Scored for total HSPU*

Blog Week of 6-10-2019

Quote of the Week 6-10-2019

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”

NEWS

Our 6am class is in full swing!  In the same way that “routine is the enemy” when it comes to training movements I think the same routine can become a deterrent when we talk about what time we work out.  I am constantly programming variation of time, modalities, and lifts into our week, so I suggest switching up the time you work out every now and then and dropping into a 6am.  Also, for all your friends that have been wanting to try us out but “just don’t have the time” please let them know that they no longer have an excuse and invite them into a free class on us!

I don’t know if it’s because it feels like summer is here but there has been a big influx of you guys getting on board my Nutrition Plan in the past two weeks!  This is great news- to me that is the missing piece for most athletes. If you want to sign up here is a direct link for you https://www.crossfit631redwoods.com/pricing/ just click “Nutrition Plan”.

For those of you that have already come on board you know I program a few different supplements and items- next week I am going to put together clickable links where you can see, research, and purchase all these supplements right from this blog…so stay tuned!

COMMUNITY
Mel and I are about to head out to a last minute BBQ held at Dipsy’s house- hope to see you all there!  Her and Manny (Chalky Balboa) decided to throw this thing to celebrate our amazing coaches and all they do- THANK YOU!  I must say I am so impressed that there is always something to do with you guys. It feels like we always have some special event or party to look forward to and I am really enjoying the time spent with great people and friends.  

PROGRAMMING
This week we get to start periodizations for DB Bench Press, OHS, Hang Clean, Split Jerk, and Power Cleans.  Obviously this is the beginning to a mini Oly Lifting cycle (having Hang Cleans, and Power Cleans in same cycle) so be ready to hit some big PRs in two weeks time.  We also get to celebrate our Member of the Month Kick A$$ with his WOD Tuesday. This is a 20 minute burner that focuses on a bunch of fun movements capped by a Squat Snatch.

LET’S GET AFTER IT AGAIN!

Monday

Strength

DB Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

15 HSPU

10 Strict Ring Dips

Tuesday

Strength

OHS

5-5-5-5-5

Metcon

“The Kick A$$”

AMRAP 20

10 Sit-ups

9 Push-ups

8 Russian Twists

7 Plank Shoulder Taps

6 MBC

5 Hang Clean and Jerk

4 Ring Dips

3 Hang Snatch (75#/55#)

2 OHS

1 Squat Snatch

Wednesday

Strength

Hang Clean

5-5-5-5-5

Metcon

AMRAP 12

30 Doubles

10 KBS

10 C2B

Thursday

Strength

Split Jerk

5-5-5-5-5

Metcon

100 Calorie Row

50 DB Jerk (50#/35#)

75 Push-ups

Partition Repetitions as Needed

16 Minute Cap

Friday

Strength

Power Clean

5-5-5-5-5

Metcon

21-15-9

Thrusters (95#/65#)

T2B

Blog Week of 6-3-2019

Quote of the Week 6-3-2019

“Dead last finish is greater than did not finish, which beats did not start.”

NEWS

Big News- we will be officially adding a 6am Class, Monday, Wednesday, and Friday starting this Friday 6-7-2019.  Here’s the deal guys- if you wish to attend you MUST sign up the night before by 9pm using Zen Planner! If nobody signs up then a class will not be held and Dom and I will be fast asleep.  If you guys have any questions or issues registering for classes feel free to ask myself or any Coach this week, we will get you all straightened out!

COMMUNITY

Happy June everyone!  I must say we are coming into the summer with some really good, positive momentum.  The successes of last month’s Member Appreciation Day and “Murph” celebrations have me feeling better than ever.  Our membership base is at an all time high and I can say with no reservations that this is the best group of people I have had the privilege of working with.

June’s Member of the Month is our own Brett “Kick Ass”!  He has cooked up quite the spicy workout out for you guys- get ready.  Be sure to give him an extra pound when you see him this week.

PROGRAMMING

Here we go!  This week we get to test out our big 1’s.  We are looking for PRs, shoot for about a 5% increase on your heaviest previous lift.  Traditional percentages are 50%, 60%, 70%, 80%, 90%, then a big 105%. Our Metcons are classic CrossFit and will prove to be super challenging and fun.  

TIME TO GET IT!

Monday

Strength

Back Squat

6-6-3-3-1-1 @ 100%

Metcon

AMRAP 6

14 Pistols

7 KTE

Rest 2 Minutes

AMRAP 6

21 Air Squats

9 T2B

Rest 2 Minutes

AMRAP 6

14 Walking Lunges

14 Sit-ups

Tuesday

Strength

Hang Clean

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

50 Doubles

30 Alt DB Snatch (35#/20#)

15 Pull-ups

Wednesday

Strength

Bench Press

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: Ring Dips

Minute 3: Box Jumps

Minute 4: HSPU

Minute 5: Rest

Thursday

Strength

Deadlift

6-6-3-3-1-1 @ 100%

Metcon

21-15-9

Wallballs (20#/14#)

Deadlift (225#/155#)

Burpees over Bar

Friday

Strength

Push Press

6-6-3-3-1-1 @ 100%

Metcon

1 Mile Run

50 DB Hang Clean and Jerks (35#/20#)

Partition Movements as Desired

Blog Week of 5-27-2019

Quote of the Week 5-27-2019

“Be grateful.  Learn, grow, and improve.  Be consistent. Have fun. Be respectful and humble.”

NEWS & COMMUNITY

All I will say for this week is the big day is tomorrow folks!  Our “Murph” celebration will begin on Monday at 10am sharp, I will be there early for you guys to setup and stretch.  The yearly BBQ to follow will be potluck style so please bring something to share- it most certainly does not need to be healthy!  Feel free to bring friends and family. This really is one of my favorite events we host yearly, the unofficial start to summer and nice weather shared with our amazing community.

PROGRAMMING


Programming the week of “Murph” is always a fun challenge.  While the week ahead certainly is balanced, the old saying “sometimes life demands we squat even when our legs are sore” may ring true.  This is a great week to begin to really challenge yourself- summer is almost here!

HERE WE GO!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Wear a vest if you have one!

Tuesday

Strength

Push Press

3-3-3-3-3 @ 90%

Metcon

AMRAP 12

6 KBS

8 HSPU

10 Walking Lunges

12 Sit-ups

Wednesday

Strength

Deadlift

3-3-3-3-3 @ 90%

Metcon

EMOM 8

1 Deadlift

2 Hang Cleans

3 Power Cleans

Scored for weight

Then

AMRAP 8

2 Power Cleans

6 Lateral Burpees Over Bar

Thursday

Strength

Bench Press

3-3-3-3-3 @ 90%

Metcon

150 Double Unders

45 T2B

60 DB Jerks (35#/20#)

45 Box Jumps

Partition Repetitions as desired

Friday

Strength

Back Squat

3-3-3-3-3 @ 90%

Metcon

60 Calorie Row

30 DB Thrusters (35#/20#)

15 DB Clusters

Blog Week of 5-20-2019

Quote of the Week 5-20-2019

“Success usually comes to those who are too busy to be looking for it.”

NEWS
Our “Murph” charity t-shirts are all ordered and ready to be printed.  I am really excited for a fun and meaningful event this year. Monday, 5-27-2019 at 10 am, rain or shine will be the big celebration.  This will be the only class held that day. Feel free to bring friends and family to not only the WOD but the festivities after. Expect a big BBQ potluck style- Jack”Caballo Blanco” is starting a sign up sheet this week.  I am so thankful we get to celebrate another amazing year with the best community around.

COMMUNITY

Our Nutrition and Personal Training programs are rolling along very nicely.  If there is a movement or area you wish to spend some extra time working on feel free to book your PT appointment right through your Zen Planner App.  You can even pick the coach you wish to work with. Summer is coming!

PROGRAMMING

This monday we honor our member of the month Ashley “Seltzer” with her WOD.  Be sure to give her a congrats this week- especially the 9am crew. We will be basing all our strength numbers off of last week’s CFT.  Our last sets will be at 85% of our most recent one rep maxes. Please have your numbers handy so we can get right down to business.

LET’S GET AFTER IT!

Monday

Strength

Deadlift

5-5-5-5-5 @85%

Metcon

“The Seltzer”

4 Rounds

400m Run

15 Box Jumps

10 Power Cleans (95#/65#)

Tuesday

Strength

Push Press

5-5-5-5-5 @85%

Metcon

AMRAP 11

22 Double Unders

7 Left Arm DB Push Jerk (35#/20#)

7 Right Arm DB Push Jerk

Rest 3 Minutes

AMRAP 7

22 Doubles

14 KBS

Wednesday

Strength

DB Row

5-5-5-5-5 @85%

Metcon

3 Rounds

Minute 1: Hang Cleans (135#/95#)

Minute 2: Pull-ups

Minute 3: SDHP

Minute 4: Calorie Row

Thursday

Strength

Back Squat

5-5-5-5-5 @85%

Metcon

50-40-30-20-10

Sit-ups

30-25-20-15-10

Wallballs

Friday

Strength

Bench Press

5-5-5-5-5 @85%

Metcon

21-15-9

Devils Press (50#/35#)

Ring Dips

Blog Week of 5-13-2019

Quote of the Week 5-13-2019

“Always work hard.  Intensity clarifies.  It creates not only momentum, but also the pressure you need to feel either friction or fulfillment.”

NEWS

Memorial Day “Murph” is quickly approaching!  Monday, May 27th we are hosting our yearly “Murph” celebration.  Done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005- this is an incredible day celebrating the strength of the CrossFit community.  This year we will be printing special “Murph” shirts and donating all proceeds to charity. If you guys would like one please sign up at our sign in kiosk with your name and size. Also prepare to hang out after for a killer BBQ (rumor has it HomeRun has the turkey legs ready to go)!

COMMUNITY

Our new Mobility Friday night class is rolling in full force!  I must say I am very grateful to Mittens for the idea and professional execution.  If you guys missed this Friday be sure to get in on the next one- Friday Night at 6:30 pm.  It is a really great start to your weekend and should top off an amazing week of training.

PROGRAMMING

This week we test one of my favorite days- The CrossFit Total!  Athletes will be given fifteen minutes at three different movements to achieve a 1RM.  The Back Squat, Strict Press, and Deadlift will all be pushed to their maxes, then totaled.  I must admit, you either LOVE or hate this day, but even if you fall on the hate side do your best to approach the WOD with excitement and respect.  The CrossFit Total and all PRs are meant to be a celebration of what your body is capable of.

We are also hitting “Chelsea” this week- a 30 minute EMOM, in preparation for “Murph”.  Figuring out where you are with “Chelsea” is a great way to baseline your “Murph” approach and strategy.  Some of you may have noticed that the past seven or so Saturday WODs were Murph-esque- This is no accident!  It is my intention to have you guys the most prepared you have ever been for this fun and challenging day. Let’s all use this week to go heavy, hit new milestones, and share in some great achievements.  

HERE WE GO!

Monday

Strength

Pendlay Row

15 Minutes

Establish 1RM

Metcon

1000m Row

22 Pull-ups

22 Box Jumps

22 KBS

22 HR Push-ups

Tuesday

Strength

Core Circuit

Metcon

AMRAP 20

400m Run

Max unbroken T2B

Scored for total Reps

Rx + Wear your vest!

Wednesday

Metcon

CrossFit Total

15 minutes 1RM Back Squat

15 minutes 1RM Strict Press

15 minutes 1RM Deadlift

Thursday

Metcon

“Chelsea”

EMOM 30

5 pull-ups

10 push-ups

15 squats

Friday

Strength

15 minutes

Bench Press

Establish 1RM

Metcon

AMRAP 12

30 Doubles

6 DB Hang Cleans

8 HSPU

Blog Week of 5-6-2019

Quote of the Week 5-6-2019

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”

NEWS

Our Member Appreciation Day was a HUGE success.  I am so grateful to everyone who helped make it happen.  Muscle Up Paleo, Chris Albano Photography, Dr. Ron from Block Chiropractic and Sports Physical Therapy, and Yoga for Health Long Island all came together to provide a truly memorable day.  It was an honor for me to be able to give back to the community who has given me so much over the years.

In the same light of giving my Board of Directors insisted I fill you guys in on some of the charity projects I have planned.  As most of you know my work outside the gym is for a 501c3 non-for- profit dedicated to helping youths and families in the North Shore area.  I am always looking for new ways to help. This month we will be offering a Mobility class every Friday night at 6:30 pm. This class will be totally donation based- if you have a few singles to leave on the desk that’s amazing, if not that’s fine too.  Right now I am asking for around $5- $10 per class just to get the ball rolling. At the end of the month 100% of the money will go to one of the many charities I support. Mobility Friday nights will help you recover from a hard week, prime you for Saturday’s rough WOD, and give you a little good karma all at once.    

COMMUNITY

I am happy to announce that May’s Member of the Month is Ashley “Seltzer”!  Seltzer has come such a long way from “just wanting to do one pull-up then I’ll quit!” to transforming into a serious athlete.  Keep an eye out for her workout next week.

PROGRAMMING

This week we are hitting heavy triples.  Traditional percentages are 50%, 60%, 70%, 80%, and 90% of your most recent 1RM.  You guys should have some idea of numbers ready when you come in but a new feature of our Member Sign In portal is a percentage calculator.  We have some very challenging Metcons this week, especially Thursday which is our take on “Vader”. Do your best to come every day!

TIME TO GO TO WORK!

Monday

Strength

Back Squat

3-3-3-3-3@ 90%

Metcon

AMRAP 12

20 Doubles

10 MBC

12 Sit-ups

Tuesday

Strength

Strict Press

3-3-3-3-3@ 90%

Metcon

3 Rounds

10 DB Push Jerk (50#/35#)

10 DB Box Step Overs (50#/35#)

10 Strict Ring Dips

Wednesday

Strength

Pendlay Row

3-3-3-3-3@ 90%

Metcon

21 High Hang Snatch (95#/65#)

21 pull-ups

15 Low Hang Snatch

15 CTB

9 Power Snatch

9 MU

Thursday

Strength

Deadlift

3-3-3-3-3@ 90%

Metcon

3 Rounds

24/17 Calorie Row

21 Wallballs

18 Alt DB Clean (35#/20#)

15 lateral burpees over rower

22 Minute Cap

Friday

Strength

Bench Press

3-3-3-3-3@ 90%

Metcon

3 Rounds

400m Run

21 T2B

12 HSPU

Blog Week of 4-29-2019

Quote of the Week 4-29-2019

“We generate fears while we sit.  We overcome them by action.”

NEWS

Member Appreciation Day is coming up quick- Saturday, May 4th at 10am.  I am so excited to share a fun day with the best community around. Free food, Yoga, and Physical Therapy will be provided to any and all who come.  If you have a friend or family member who has been on the fence about trying us out, today is a great, no sweat, no workout chance where they can find out why the best hour of your day is spent at a CrossFit gym.

COMMUNITY

In the interest of always being better than yesterday I have added a new check in system for you guys.  When you first walk in head over to the pallet desk and check into your Zen Planner profile on our brand new TV.  Here you can log your results, check the WODs, see a leaderboard of the days athletes, and even use a built in percentage calculator to find out your weights for the day.

Once you are all logged in make your way to The Lounge area where you can put your stuff down in the cubby wall, watch some netflix on our new larger TV, grab a free coffee at our live edge bar, or a healthy snack, and charge your phone in our new charging station.

Big shoutout to Home Run Tim for helping me with the electrical, Dipsy for the months and months of snacks (and hand sanitizers and mints and gum…), and Mel for helping me design the whole thing.  I think both the new sign in system and Lounge area will add value to an already amazing community.

PROGRAMMING

This week we get back to the basics!  It is very natural for programming to seek out novelty, with this truth in mind I have thrown many new challenges at you guys the past two months.  I am happy to say you handled them all extremely well. Coaching the exotic and fun stuff is very rewarding but I pride myself on delivering what the athlete needs first- so this week we will begin a simple and straightforward periodization for the main lifts.  Deadlift, Bench Press, Back Squat, Pendlay Row, and Strict Press are iconic in the strength world for a reason, they work. Let’s spend the next month developing virtuosity in each of these movements- doing the common uncommonly well. Expect a big strength day in 4 weeks (hint: “CrossFit Total” or “Big 3”).

We will return to a classic CrossFit programming block as well.  This week is all triplets or three movements combined into one WOD.  I have strategically chosen one movement from each Modality- Weightlifting (moving an external object), Gymnastics (moving your body), and Monostructural (cardio or metabolic conditioning).  Each of this week’s WODs will have one of each three modalities. Just because the formula is simple does not mean it is easy!

LET’S GET AFTER IT AGAIN!

Monday

Strength

Deadlift

5-5-5-5-5 (80%)

Metcon

4 Rounds

8 Power Snatch (95#/65#)

8 Lateral Burpees Over Bar

8 T2B

Tuesday

Strength

Bench Press

5-5-5-5-5 (80%)

Metcon

1000m Row

50 Push Press (95#/65#)

30 Ring Dips

Wednesday

Strength

Back Squat

5-5-5-5-5 (80%)

Metcon

AMRAP 14

200m Run

9 Thrusters (95#/65#)

20 Walking Lunges

Thursday

Strength

Pendlay Row

5-5-5-5-5 (80%)

Metcon

21-15-9

Hang Cleans (95#/65#)

Box Jumps

Pull-ups

Friday

Strength

Strict Press

5-5-5-5-5 (80%)

Metcon

4 Rounds

Minute 1: Double Unders

Minute 2: HSPU

Minute 3: KBS

Scored for total repetitions

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#)

Blog Week of 4-15-2019

Quote of the Week 4-15-2019

“Believe in yourself.  You are braver than you think, more talented than you know, and capable of more than you can imagine.”

NEWS

I am so excited to be hosting our first ever Member Appreciation Day- Saturday, May 4th at 10am at the gym.  Let’s please all do our best to bring friends and family to share our amazing community- all for free. Right now I have some really fun events planned that I know you guys are going to love.  More on this next week.

COMMUNITY

Last week’s Box Night Out at Cafe Amici went amazing!  Thank you to all who came, ate, drank, and shared a great time supporting a local business.  Next month I think we are skipping Box Night Out in order to focus on Member Appreciation Day and Murph.  It will be back and better than ever in June!

PROGRAMMING

Week two of our Oly lifting cycle is rolling along with seven minute EMOMs for our strengths.  These will tax your flexibility, speed, stamina, strength, and cardiorespiratory endurance. All of the sets are meant to be heavy but touch and go style with no rest between movements.  As always, the strength pieces will compliment the metcon of the day nicely. Remember to show our Member of the Month “Big Joe” some love Tuesday by doing his WOD.

TIME TO GO TO WORK!

Monday

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees

Tuesday

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs

800m Run

100 medball walking lunges

800m Run

Wednesday

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

Thursday

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Friday

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#)