(631) 285-3434

Monday 4-19-2021

Strength
Tabata Pull-ups
6 Sets
Metcon
100m Run
10 KBS
5 Pull-ups
200m Run
20 KBS
10 Pull-ups
400m Run
30 KBS
15 Pull-ups
800m Run

Blog Week of 4-19-2021

Quote of the Week 4-19-2021

“First say to yourself what you would be; and then do what you have to do.”

NEWS

Welcome back friends.  We have ourselves a very fun week ahead.  This month we raised over $300 for our local charity fund!  Every time you guys buy water for a buck, you can be happy to know that your money is going somewhere that will make a real positive impact in our local communities.  We started this gym to help as many people as possible in all aspects and I am always happy to be able to add value to that original idea.  Keep up the great work.

PROGRAMMING

Here comes our deloading week from all those heavy lifts last Monday.  We will be running Tabata formats for each Strength focusing on form and volume.  Our Metcons are spicy!  After our central nervous systems are all recovered, we will be beginning an Olympic lifting cycle 4-26-2021 so prepare!

LET’S GET AFTER IT!

Monday

Strength

Tabata Pull-ups

6 Sets

Metcon

100m Run

10 KBS

5 Pull-ups

200m Run

20 KBS

10 Pull-ups

400m Run

30 KBS

15 Pull-ups

800m Run

Tuesday

Strength

Tabata Push-ups

6 Sets

Metcon

AMRAP 12

1 Bench Press (BW)

2 Ring MU

3 Strict HSPU

4 Devils Press (50#/35#)

Wednesday

Strength

Tabata Squats

6 Sets

Metcon

“Mini Kalsu”

EMOM 15

5 Burpees

With Remaining Time

AMRAP

Thrusters (135#/95#)

Thursday

Strength

Tabata Sit-ups

6 Sets

Metcon

“Grannie”

50-40-30-20-10

Doubles

50-40-30-20-10

Sit-ups

10-8-6-4-2

C & J (135#/95#)

Friday

Strength

Tabata Burpees

6 Sets

Metcon

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

8 Min Cap

Rest 2 Minutes

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

10 Min Cap

Friday 4-16-2021

Metcon

“Triple 3”

3000m Row

300 Doubles

3 Mile Run

50 Minute Cap

*Break Up Workload 

As Desired*

Thursday 4-15-2021

Metcon

“Broomstick Mile”

25 Back Squats

25 Front Squats

25 OHS

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Clean

400m Run

50 Squat Snatch

400m Run

*All movements performed with

PVC pipe or empty bar*

Tuesday 4-13-2021

Metcon

“Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

*Partition Body Weight 

Movements as Desired*

Monday 4-12-2021

Metcon

“Big Three”

15 Mins Establish 1RM

Back Squat

15 Mins Establish 1RM

Bench Press

15 Mins Establish 1RM

Deadlift

Blog Week of 4-12-2021

Quote of the Week 4-12-2021

“How does it help…to make troubles heavier by bemoaning them?”

NEWS

Welcome back friends!  The weather is getting very nice out so we should be planning lots of outdoor WODs again.  Most of our workouts this week are outdoor based so if you would prefer doing them 100% outside, please be our guest.  If you have friends or family that have wanted to try us out but were worried about the Covid restrictions, the next few weeks full of outdoor workouts may be the best time to bring them.  

PROGRAMMING

I thought this week’s quote by the ancient stoic philosopher Seneca was very appropriate for our workout selections.  We are clearly getting ready for summer with this incredibly dense, metabolically taxing week ahead.  Cardio is Hardio but that’s why we do what we do!  Monday we get to test our “Big Three”, Squat, Bench, and Deadlift all in the same session.  Treat this like a powerlifting meet- it will really fry our central nervous systems but we won’t be hitting any other real heavy compound lifts.  Tuesday we are preparing for “Murph” in May with half of the real thing.  Friday is our once a year hit of “Triple 3” which is just the WORST but man oh man does it feel good once you are done.  Plus, it’s only once a year, which is weirdly making it special for me and I’m looking forward to it somehow.  Lots of running this week- hope you are all ready!

HERE WE GO 631!

Monday

Metcon

“Big Three”

15 Mins Establish 1RM

Back Squat

15 Mins Establish 1RM

Bench Press

15 Mins Establish 1RM

Deadlift

Tuesday

Metcon

“Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

*Partition Body Weight 

Movements as Desired*

Wednesday 

Strength

15 Mins

Snatch Balance

Metcon

21-15-9

Power Snatches (95#/65#)

Bar Facing Burpees

*Wear A Vest*

Thursday

Metcon

“Broomstick Mile”

25 Back Squats

25 Front Squats

25 OHS

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Clean

400m Run

50 Squat Snatch

400m Run

*All movements performed with

PVC pipe or empty bar*

Friday

Metcon

“Triple 3”

3000m Row

300 Doubles

3 Mile Run

50 Minute Cap

*Break Up Workload 

As Desired*

Friday 4-9-2021

Strength
Deadlift
3-3-3-3-3
DB Walking Lunges
12-12-12
Metcon
“Elizabeth Meets Diane”
21-15-9
Cleans (135#/95#)
HSPU