(631) 285-3434

Tuesday 2-23-2021

Strength

Front Squat

8-8-8-8

Good Mornings

10-10-10

Metcon

“Amanda”

9-7-5

Ring MU

Squat Snatch (135#/95#)

Blog Week of 2-22-2021

Quote of the Week 2-22-2021

“Let food be thy medicine and medicine be thy food.”

NEWS

I am SO excited to launch our 21 Day Nutrition Challenge tomorrow!  This will be 21 days of daily email check-ins and habit building.  The cost is $21 but the fun part is every dollar comes back to you in a credit for our full Nutrition Package moving forward.  It is not too late to sign up!  

PROGRAMMING

Really Bobby??? Yes.  Really.  We are CRUSHING it this week- the Open better be ready for the 631 crew this year.  “Amanda”, and “JT” plus Friday’s AMRAP 20 means we need to recover like crazy this week- Nutrition focus people! 

HERE WE GO!

Monday

Strength

DB Row

8-8-8-8

Reverse Curls

10-10-10

Metcon

50 Cal Row

50 T2B

50 Renegade Rows (50#/35#)

Break Up Workload As Desired

Tuesday 

Strength

Front Squat

8-8-8-8

Good Mornings

10-10-10

Metcon

“Amanda”

9-7-5

Ring MU

Squat Snatch (135#/95#)

Wednesday 

Strength

Bench Press

8-8-8-8

DB Front Raises

10-10-10

Metcon

“JT”

21-15-9

HSPU

Ring Dips

Push-ups

Thursday

Strength 

Hang Clean

8-8-8-8

DB Shrugs

10-10-10

Metcon

100m Run

10 Hang Cleans (95#/65#)

10 Pull-ups

200m Run

8 Hang Cleans (135#/95#)

8 CTB

400m Run

6 Hang Cleans (185#/135#)

6 Bar MU

Friday

Strength 

Snatch Grip Deadlift

8-8-8-8

Calf Raises

10-10-10

Metcon

AMRAP 20

10 DB Deadlifts (50#/35#)

10 Devils Press

10 DB Box Step-Overs

Monday 2-22-2021

Strength

DB Row

8-8-8-8

Reverse Curls

10-10-10

Metcon

50 Cal Row

50 T2B

50 Renegade Rows (50#/35#)

Break Up Workload As Desired

Friday 2-19-2021

Strength

DB Row

10-10-10

Face Pulls

10-10-10

Metcon

50-40-30-20-10

Doubles

6-8-10-12-14

Single Arm Devils Press (50#/35#)

Thursday 2-18-2021

Strength

Snatch Grip Deadlift

10-10-10

Standing Calf Raises

10-10-10

Metcon

AMRAP 14

1 Power Snatch (AHAP)

7 T2B

14 Burpees

Wednesday 2-17-2021

Strength 

Bench Press

10-10-10

DB Lateral Raises

10-10-10

Metcon

3 Rounds

400m Run

21 KBS

12 Strict HSPU

Tuesday 2-16-2021

Strength

Hang Cleans

10-10-10

Biceps Curls

10-10-10

Metcon

10 Rounds

1 Bar MU

2 CTB

3 Pull-ups

4 Hang Cleans (95#/65#)

Blog Week of 2-15-2021

Quote of the Week 2-15-2021

“Man does not simply exist but always decides what his existence will be, what he will become the next moment.  By the same token, every human being has the freedom to change at any instant.”

NEWS

Our Nutrition seminar went amazing yesterday!  As you guys know we are kicking off a 21 Day Nutrition Challenge Feb 22- you will want to get in on this one.  It will consist of daily check-ins and guidance outlining the most important aspects of nutrition and will create a lifelong healthy relationship with food.  Feel free to email or DM me directly to find out more! 

PROGRAMMING

Okay we have built the engine let’s make it run.  This week we are incorporating back in the heavy barbell and assistance movements.  Lots of volume and lots of technical moves means lots of focus on recovery.  Drink your water, get your sleep, and eat properly to facilitate the adaptations we are looking for.   

LET’S GOOOOOOO!

Monday

Strength

Front Squat 

10-10-10

Front Rack Walking Lunges 

10-10-10

Metcon

20-18-16-14-12-10

Wall Balls

Box Jumps

Cal Row

20 Minute Cap

Tuesday

Strength

Hang Cleans

10-10-10

Biceps Curls

10-10-10

Metcon

10 Rounds

1 Bar MU

2 CTB

3 Pull-ups

4 Hang Cleans (95#/65#)

Wednesday 

Strength 

Bench Press

10-10-10

DB Lateral Raises

10-10-10

Metcon

3 Rounds

400m Run

21 KBS

12 Strict HSPU

Thursday 

Strength

Snatch Grip Deadlift

10-10-10

Standing Calf Raises

10-10-10

Metcon

AMRAP 14

1 Power Snatch (AHAP)

7 T2B

14 Burpees

Friday

Strength

DB Row

10-10-10

Face Pulls

10-10-10

Metcon

50-40-30-20-10

Doubles

6-8-10-12-14

Single Arm Devils Press (50#/35#)

Monday 2-15-2021

*No 5:30 am- all other classes are ON!*

Strength

Front Squat 

10-10-10

Front Rack Walking Lunges 

10-10-10

Metcon

20-18-16-14-12-10

Wall Balls

Box Jumps

Cal Row

20 Minute Cap