Sep
22
2020

TUESDAY

OK, WE’RE GONNA BRING BACK SOME CLASSES STARTING MONDAYTHE 28TH OF SEPTEMBER.THERE WILL BE A 6AM, 7AM AND 8AM CLASS IN THE MORNING.AT NIGHT THERE WILL BE A 4:30 AND 5:30PM CLASSES. WE’LL SEE HOW THEY TURN OUT AND TAKE IT FROM THERE. SHOULDER PRESS 7 X 4 4 REPS EVERY 60 SECONDS COMPLETE A...

Sep
20
2020

MONDAY

WALK TWO LENGTHS OF THE RIG:1. DUCK WALK2. SPIDERMAN LUNGE3. SIDE LUNGES 4. INCHWORMSWINGS 3 X 10 *FOCUS ON SQUEEZING YOUR GLUTES FOR EACH REP. BACK SQUAT10 X 10 *STAY TIGHT!!!! THE WHOLE TIME THE WEIGHT IS ON YOUR BACK*YOUR REST IS WHEN YOUR PARTNER IS COMPLETING HIS/HER 1O REPS.INCREASE THE WEIGHT...

Sep
18
2020

SATURDAY

TOMORROW, SATURDAY THE 19TH OF SEPTEMBER IN THE YEAR 2020.JOE WILL BE HOLDING THE OLY LIFTING SESSION FROM 8AM TILL 10AM ANYONE CAN GO, ANYONE. SUNDAY, THE 20TH OF SEPTEMBER IN THE YEAR 2020. NICK WILL BE HOLDING THE TRACK SESSION AT SYOSSET HIGH SCHOOL, TIME WILL BE 10AM. ANYONE CAN JOIN IN AT THE...

Sep
17
2020

FRIDAY

WARM UP:1. COMPLETE 20 PUSH UPS2. PVC PASS THROUGHS 30 SECONDS 3. BANDED SHOULDER INTERNAL AND EXTERNAL ROTATION 15 SECONDS EACH 4. BIKE FOR 2 MIN BENCH PRESS 7 X 5 5 REPS EVERY 75 SECONDS METCON: 5 RDSRUN 400 20 WALL BALL @20/1410 PULL UP C2B COMPLETE 1 MIN EACH STRETCH 1. OVERHEAD TRICEP AND SHOUL...

Sep
16
2020

THURSDAY

WARM UP: 1. WITH YOUR FEET SHOULDER WIDTH APART BEND AT THE HIPS GRAB YOUR TOES AND PULL YOURSELF DOWN INTO A SQUAT AS FAR AS YOU CAN. HOLD IT FOR 20 SECONDS, REACH UP WITH EACH HAND AND THEN STAND. REPEAT THIS 10 TIMES 2. LUNGE 10 REPS EACH LEG TWISTING EACH REP3. PVC PASS THROUGHS 30 SECONDS OVERH...

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