Thursday 1-16-2020

Warm Up

Coach Flow

Strength

Bench Press

3-3-3-3-3

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Wednesday 1-15-2020

Warm Up

2 Rounds

100m Run

10 Hanging Knee Raises

Strength

Power Snatch

3-3-3-3-3

Metcon

“The Sweatny”

200m Run

20 T2B

200m Run

20 Medball Sit-ups

200m Run

20 KTE

200m Run

20 Russian Twists

Cash Out: 100 Sit-ups

Tuesday 1-14-2020

Warm Up

500m Row

10 PVC Pass-thru

Strength

Split Jerk

3-3-3-3-3

Metcon

3 Rounds

500m Row

Max Unbroken HSPU

Cash Out: Max Push-ups

Scored for total Pushing Movements

Blog Week of 1-13-2020

Quote of the Week 1-13-2020

“If you are going to quit anything, quit being lazy, quit making excuses, and quit waiting for the right time.”

NEWS

As you guys come in to train this week get your hands on our new dumbbells and check out our new pictures hung up around the gym.  As you know, I love highlighting our athletes and making you feel like the celebrities you are. Always keep this in mind- this is OUR gym!  If you guys have any suggestions on equipment or other goodies please speak up. We are always looking to make things better for the Community.    

COMMUNITY

This Wednesday we get to hit our Member of the Month WOD “The Sweatny”.  You guys can blame Whitney for this one. Lots of running and core- let’s pray for nice weather.

Our Box Night Out will be Thursday, January 16th after our 5:30 Class.  This month we are hitting Capellini- 229 Middle Country Road, Selden NY 11784, right in the Best Market shopping center. They were kind enough to host our Coaches meeting this Saturday and the food was amazing. I am looking forward to see you all there!  

PROGRAMMING

Welcome to week two of our newest strength cycle.  We are working on sets of three reps at 50%, 60%, 70%, 80% and a big 90%.  We all should have our numbers ready to go since we established five rep-ers for each of these movements last week.  In our metcons I focused a lot on “cash outs” to completely fatigue the working muscle groups. Overall it’s going to be a fun week of challenging programming.

LET’S GET IT!

Monday

Strength 

DB Row

3-3-3-3-3

Metcon

Buy In: 50 Doubles

4 Rounds

8 C2B

8 Alt DB Snatch (50#/35#)

2 Bar MU

Cash Out: 50 Doubles

Tuesday

Strength

Split Jerk

3-3-3-3-3

Metcon

3 Rounds

500m Row

Max Unbroken HSPU

Cash Out: Max Push-ups

Scored for total Pushing Movements

Wednesday 

Strength

Power Snatch

3-3-3-3-3

Metcon

“The Sweatny”

200m Run

20 T2B

200m Run

20 Medball Sit-ups

200m Run

20 KTE

200m Run

20 Russian Twists

Cash Out: 100 Sit-ups

Thursday

Strength

Bench Press

3-3-3-3-3

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Friday

Strength 

OHS

3-3-3-3-3

Metcon

9-15-21

OHS (95#/65#)

Box Jumps

KBS

Wednesday 1-8-2020

Warm Up

30 Jumping Jacks

20 Mountain Climbers

10 Push-ups

Strength

Bench Press

5-5-5-5-5

Metcon

21-15-9

HSPU

DB Clean & Jerks (50#/35#)

Tuesday 12-31-2019

*9 am class only*

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Monday 12-30-2019

Warm Up

2 Rounds

10 OHS

10 Sit-ups

5 Burpees

Strength

EMOM 8

5 Power Cleans

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Thursday 12-26-2019

Warm Up

2 Rounds

10 Calorie Row

10 Banded Pass-thru

10 Banded Good Morning

Strength

12 Minutes Build To

Heavy Strict Press

Metcon

“Fight Gone Bad”

3 Rounds

Wallballs

Sumo deadlift high-pull (75#/55#)

Box Jumps

Push Press (75#/55#)

Row (Calories)

Tuesday 12-24-2019

*9am Class Only*

Metcon

“12 Days of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

-Rep Scheme Like The Song-

Monday 12-23-2019

Warm Up

Coach Flow

Strength

12 Minutes Build To

Heavy Power Clean

Metcon

Ascending Ladder

1 Deadlift (315#/225#)

1 Ring MU

2 Deadlift

2 Ring MU…

10 Minute Cap