(631) 285-3434

Tuesday 6-30-2020

Meeting 9 am at the gym*

Strength

Strict Press Skill

Metcon

21-15-9

Push Press (95#/65#)

Burpees Over Bar

Blog Week of 6-29-2020

Quote of the Week 6-29-2020

“I’m Fergalicious (so delicious), My body stay vicious, I be up in the gym just working on my fitness.”

NEWS

As you can tell from our quote this week I am in a VERY good mood.  We are seeing some normalcy again and it feels like we have weathered this storm.  It has been so great seeing you guys in person and feeling the love and support you offer me and the gym.  We will continue outdoor classes daily this week, weather permitting of course.  Monday, Wednesday, and Friday this week, we will be meeting at 5:30 pm and Tuesday, Thursday we will be holding 9 am classes.  I hope to see you all there!

PROGRAMMING

This week we reintroduce the almighty barbell!  Let’s get excited people.  I have chosen to make all our Strength work skill acquisition.  This will be performed mostly with an empty barbell and be very Coaching heavy.  Get ready to break a mental sweat too.  All our Metcons are really short but very intense.  I am SO looking forward to getting back into the swing of things with you guys.

LET’S GET AFTER IT!

Monday

Strength

Front Squat Skill

Metcon

3 Rounds

400m Run

15 Thrusters (95#/65#)

Tuesday 

Strength

Strict Press Skill

Metcon

21-15-9

Push Press (95#/65#)

Burpees Over Bar

Wednesday 

Strength

Pendlay Row Skill

Metcon 

1000m Row

50 Walking Lunges

50 Sit-ups

Thursday 

Strength

Deadlift Skill

Metcon

“Grace”

30 C&J (135#/95#)

Friday

Strength 

Split Jerk Skill

Metcon

AMRAP 12

8 Hang Snatch (95#/65#)

10 Push-ups

12 Hip Drops

24 Doubles

Monday 6-29-2020

Meeting at 5:30 pm at the gym*

Strength

Front Squat Skill

Metcon

3 Rounds

400m Run

15 Thrusters (95#/65#)

Friday 6-26-2020

Strength

Tabata DB Floor Press

Metcon

AMRAP 15

10 Alt DB Clean and Jerks

20 Mountain Climbers

10 DB Step-ups

20 Jump Squats

10 Single Arm Devils Press

Blog Week of 6-22-2020

Quote of the Week 6-22-2020

“Your passion is waiting for your courage to catch up.”

NEWS

This week I wanted to extend a genuine thank you for all the “ALL IN” emails.  I promise you guys the best.  Things will be back to normal soon and better than ever.  Get excited.  

I am not advertising at all but I will just say this- email me or DM me to chat about outdoor meet-up workouts this week.  ‘Nuff said!

PROGRAMMING

This week all of our Strength work will be 8 Tabata sets.  20 seconds of work followed by 10 seconds of rest.  When logging your score on Zen Planner only count the lowest set please.  Our Metcons are a good mix of bodyweight and dumbbell work again, although it is looking like we will all be back under a barbell very soon.  

HERE WE GO! 

Monday

Strength

Tabata DB Front Squats

Metcon

3 Rounds

Minute 1: Air Squats

Minute 2: Sit-ups

Minute 3: Lunges

Minute 4: V-ups

Minute 5: Rest

Scores for total reps

Tuesday

Strength 

Tabata DB Jerks

Metcon

30-20-10-20-30

Push-ups

Alternate DB Snatch

Hip-Drops

Wednesday 

Strength 

Tabata DB Rows

Metcon

3 Rounds

400m Run

21 DB KBS

12 Renegade Rows

Thursday 

Strength 

Tabata Lunges

Metcon

50-40-30-20-10

Doubles

Lunges

Sit-ups

Friday

Strength

Tabata DB Floor Press

Metcon

AMRAP 15

10 Alt DB Clean and Jerks

20 Mountain Climbers

10 DB Step-ups

20 Jump Squats

10 Single Arm Devils Press

Monday 6-22-2020

Strength

Tabata DB Front Squats

Metcon

3 Rounds

Minute 1: Air Squats

Minute 2: Sit-ups

Minute 3: Lunges

Minute 4: V-ups

Minute 5: Rest

Scores for total reps