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Tuesday 9-1-2020

Strength

Hang Clean

5-5-5-5-5

Metcon

AMRAP 20

5 Pull-ups

10 Hang Cleans (95#/65)

5 Burpees

10 KBS

Blog Week of 8-31-2020

Quote of the Week 8-31-2020

“Everybody comes to a point in their life when they want to quit.  It’s what you do at that moment that determines who you really are.”

NEWS

This upcoming week brings lots of great things; the new month of September, a new Strength periodization, my birthday (Friday hooray!), and the reimagining and implementation of what the gym will look like in the upcoming months.  Our request for inspection has been submitted to the Department of Health as well as our Reopening Compliance forms.  We have crafted a comprehensive Safety Plan that will be made available to all next week.  Myself and our Board of Directors are 100% confident that we can reopen SAFELY.

That being said there are some hard truths we must discuss.  While I understand the gyms that opened before they were allowed to, and that people need to feed their families, I remain hesitant to agree with their decision to do so.  For me, this is a clear example of putting the health of the bank account in front of the health of the Members.  Since day one I choose to be different.  For those of you that have stuck by us during this I am forever grateful.  I know that there were so many other choices, so many gyms you could have gone to, plenty of people doing indoor workouts when we choose not to.  You stood by the ideals.  You are my validation- proof that if you do the right thing, if you put Members first, then success MUST follow.  Thank you all!

In September we will be gradually getting back to our normal class schedule.  Keep in mind most of our classes will be held outside unless the weather does not permit this.  If it is awful out we will use the indoors, adhere to all social distancing protocols, sanitize everything, and MASKS WILL BE WORN AT ALL TIMES.  Our Coaches have been educated on how to run an amazing class while being incredibly safe.

If you are missing lifting at your preferred time you absolutely should book a Personal Training session with myself or one of our Coaches.  We will be offering them in small groups of up to five people.  In an effort to deliver value I find it imperative to ask the question- “what do my clients really need MOST now”.  Ask that of yourself.  What do you need most right now?  Nutrition advice?  Personal Training?  The social aspect of fun group classes?  As we head back into some sort of normalcy make sure you are getting exactly what you need to live your greatest life in a body you love.  

PROGRAMMING

New Strength periodization let’s go!  Back Squat, Hang Clean, Push Press and Squat Snatch along with a killer core circuit will be your bread and butter for the next three weeks.  Let’s focus hard on technique and move some big weights.  You also will notice I programmed Thrusters twice this week…sorry.  

HERE WE GO!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

3 Rounds

20 Thrusters (95#/65#)

20 T2B

20/15 Cal Row

Tuesday

Strength

Hang Clean

5-5-5-5-5

Metcon

AMRAP 20

5 Pull-ups

10 Hang Cleans (95#/65)

5 Burpees

10 KBS

Wednesday 

Strength

Push Press

5-5-5-5-5

Metcon

Ascending Ladder

2 HSPU

2 Jerks (95#/65#)

100m Run

4 HSPU

4 Jerks 

100m Run

6 HSPU

6 Jerks

100m Run…

14 Minute Cap

Thursday

Strength

Squat Snatch

5-5-5-5-5

Metcon

“It’s Going Down”

21-18-15-12

Hang Squat Snatch (95#/65#)

Thrusters

After Each Set 30 Doubles

Friday

Strength

Core Circuit

Metcon

30 Single Arm Devils Press (50#/35#)

30 Weighted Sit-ups

30 Reverse Burpees

30 KTE

30 Renegade Rows

Friday 8-28-2020

Strength 

EMOM 10

Even: 5 Floor Press

Odd: 10 Push-ups 

Metcon

AMRAP 12

8 KBS

10 HSPU

12 Burpees

Thursday 8-27-2020

Strength

EMOM 10

Even: 5 Deadlift

Odd: 5 Weighted Sit-ups

Metcon

“The Danny Tanner”

2 Mile Run

75 Cleans (95#/65#)

*Break up workload as needed*

Wednesday 8-26-2020

Strength

EMOM 10

Even: 5 Strict Press

Odd: 5 High Pull

Metcon

21-15-9

Push Press (95#/65#)

T2B

Rest 3 Minutes

9-15-21

Push Press

T2B

Tuesday 8-25-2020

Strength

EMOM 10

Even: 5 Strict Pull-ups

Odd: 5 DB Row

Metcon

3 Rounds

5 Bar MU

500m Row

Rest 3 Minutes

3 Rounds

10 Reverse Burpees

15 Pull-ups

Blog Week of 8-24-2020

Quote of the Week 8-24-2020

“That which we persist in doing becomes easier, not that the task itself becomes easier, but that our ability to perform it has improved.”

NEWS

Governor Cuomo issued a statement last week about the reopening of gyms.  Without venting too much, let’s just say the guidelines were less than clear.  Until we know more, and until the County Health Department issues inspections, our Board has decided we should stick with what we are doing for now.  That means AMAZING outdoor classes on our new outdoor rig, masks, and distancing.  I opened our doors to be the beacon of health, not a place where people get sick.  Until we know with confidence what we are doing is safe and sustainable indoors, outdoors will be where you should expect to train.  That being said, on rain days classes will still be held, indoors, socially distanced, and unfortunately, masks must be worn at all times.  This will be self selecting- if you do not feel comfortable training indoors or with a mask on please do not come to class on rainy days.  We will also be taking attendance again, even outdoors, so be sure your Zen Planner profile is all up to date.

PROGRAMMING

Welcome to our deload week in our latest Strength periodization.  All movements will be complemented with some assistance exercises and will be performed as EMOM 10s.  Our Metcons are BANGERS!  If I am being honest I was in a bad mood when I wrote them but that isn’t the reason they are rough- this is our deload week and it is the perfect time to really test our engines.  Get ready, tell your friends, bring your family, because this is going to be a challenging and FUN week!

LET’S GET AFTER IT!

Monday

Strength

EMOM 10

Even: 5 Front Squats

Odd: 10 Calf Raise

Metcon

AMRAP 20

30 Doubles

3 Power Cleans (135#/95#)

3 Front Squats

3 Push Jerks

30 Air Squats

Tuesday

Strength

EMOM 10

Even: 5 Strict Pull-ups

Odd: 5 DB Row

Metcon

3 Rounds

5 Bar MU

500m Row

Rest 3 Minutes

3 Rounds

10 Reverse Burpees

15 Pull-ups

Wednesday 

Strength

EMOM 10

Even: 5 Strict Press

Odd: 5 High Pull

Metcon

21-15-9

Push Press (95#/65#)

T2B

Rest 3 Minutes

9-15-21

Push Press

T2B

Thursday

Strength

EMOM 10

Even: 5 Deadlift

Odd: 5 Weighted Sit-ups

Metcon

“The Danny Tanner”

2 Mile Run

75 Cleans (95#/65#)

*Break up workload as needed*

Friday 

Strength 

EMOM 10

Even: 5 Floor PressOdd: 10 Push-ups 

Metcon

AMRAP 12

8 KBS

10 HSPU

12 Burpees

Monday 8-24-2020

Strength

EMOM 10

Even: 5 Front Squats

Odd: 10 Calf Raise

Metcon

AMRAP 20

30 Doubles

3 Power Cleans (135#/95#)

3 Front Squats

3 Push Jerks

30 Air Squats