Blog Week of 9-29-2025

Quote of the Week 9-29-2025

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“If you are going through hell, keep going”

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NEWS

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Welcome back friends! Two upcoming events that need our attention. First is WOD-O-WEEN! This year we are doing partners again but with a fun, surprise twist. Let’s just say I am forcing the Stongman crew to get involved…

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Next up, PUNK ROCK RUN FOR MENTAL HEALTH! This year is going to be epic. I have worked with the Town of Brookhaven, Suffolk County, and PSEG to get us to use the Rails to Trails track- we are going from one of my buildings, The Heritage Center, to the other, The Reid Center. Music, bands, food, fitness. Let’s work!

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PROGRAMMING

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New month means new cycle folks. Get ready for our Hephaestus Cycle- Back Squat, DB Row, DB Bench Press, Deadlift, and Strict Press. We are working stability and growing. Metcons are bangers.  

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HERE WE GO!

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Monday

Strength

Back Squat

2 Second Pause

5-5-5-5-5

Metcon

3 Rounds

100m Odd Object Carry

15 Thrusters (45#/35#)

10 T2B

Tuesday

Strength

DB Row

2 Second Pause

5-5-5-5-5

Metcon

AMRAP 15

5 High Hang Snatch (45#/35#)

5 CTB

5 High Hang Cleans

5 Pull-ups

1 Rope Climb

Wednesday 

Strength

DB Bench Press

2 Second Pause

5-5-5-5-5

Metcon

1000m Row

30 Box Jumps

50 HR Push-ups

30 Strict Dips

50 KBS

*Break up workload 

As desired*

Thursday

Strength

Deadlift

2 Second Pause at Knee

5-5-5-5-5

Metcon 

EMOM 20

1 Deadlift (AHAP)

5 Wallballs

With Remaining Time

Max Sit-ups

*Scored for Sit-ups* 

Friday

Strength

Strict Press

2 Second Pause at Eyes

5-5-5-5-5

Metcon

50-40-30-20-10

Doubles

8-8-8-8-8

Strict HSPU

5-4-3-2-1

STOH (AHAP off rack) 

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