Daily WOD

IT’S OLY DAY!
JOE WILL BE THERE AT 10 am.
TAKE THE CLASS WITH JOE, IT’S GREAT. YOU’LL BE ABLE TO WORK ON YOUR TECHNIQUE, IT WILL IMPROVE TREMENDOUSLY!
GIVE IT A SHOT.

BENCH PRESS
6-6-6-6-6-6
@65-70%
6 REPS EVERY 75 SECONDS

METCON:

10 SETS (1 SET EVERY 3 MINUTES)
20/15 CAL BIKE
200 METER RUN
START OVER EVERY 3 MINUTES

LIFT:

PUSH PRESS
3 REPS EVERY 60 SECONDS
FOR 8 ROUNDS TOTAL
THESE ARE PUSH PRESSES, NOT JERKS.
DO NOT REBEND YOUR KNEES TO CATCH THE WEIGHT

METCON:

COMPLETE 2 SETS OF:
30-20-10
WALL BALL @20/14
21-15-9
TOES TO BAR
REST 2 MINUTES BETWEEN SETS

LIFT:

DEADLIFT
5 X 5
EVERY 90 SECONDS

WORKOUT:

ASSUALT BIKE
10 ROUNDS
15 SECONDS SPRINT 30 SECONDS REST
REST 2 MIN
10 ROUNDS
10 SECOND SPRINT 40 SECONDS REST
THE FIRST TEN ROUNDS
YOUR SPRINT IS FAST PACE
THE SECONDS 10 ROUNDS
THE SPRINT IS ALL OUT

LIFT:

3 SETS:

REST 10-15 SECONDS BETWEEN REPS
3 SQUAT SNATCH (65-75%)
2 SQUAT SNATCH (75-85%)
1 SQUAT SNATCH (85%+)
—REST 2-3 MINUTES
PERFORM THIS 3 TIMES
FOCUS ON FORM AND STAYING TIGHT. MAKE SURE EACH REP FEELS GOOD BEFORE ADDING WEIGHT.

METCON:

5 SETS:
3:00 MINUTE AMRAP
3 POWER CLEANS @135/95
6 PUSH UPS
9 SWINGS (70/55)
COMPLETE AS MANY ROUNDS IN 3 MINUTES
REST 1 MINUTE BETWEEN SETS
PICK UP WHERE YOU LEFT OFF.

WE HAD 10 PEOPLE SATURDAY FOR THE OLY CLASS!!
AND MOST WERE WOMEN, WOMEN THAT ARE STRONG AND TALENTED.
NOT WOMEN THAT LIFT AND ARE NOW BIG AND FAT, AS WOMEN WITH NO EDUCATION OF FITNESS THINK.
C’MON, DON’T YOU ALL WANT TO COMPETE IN THE COMPETITION?
YOU GOTTA SHOW UP AND WORK ON YOUR LIFTS.

LIFT:

BACK SQUAT
10 X 10 (ADD WEIGHT, EVEN IF IT’S 2 LBS
STAY TIGHT, TIGHT, TIGHT, TIGHT.

METCON:

ROW 8 ROUNDS
250 METER SPRINT
REST 45 SECONDS

GO JOIN THE LIFTING CLASS TODAY AT 10AM.
IF YOU CAN’T MAKE 10AM SHOW UP AT 11. JUST SHOW UP.
IF YOU AREN’T SURE ABOUT YOUR TECHNIQUE, SHOW UP.
IF YOU WANT TO PARTICIPATE IN THE COMPETITION IN APRIL, SHOW UP.
IF YOU WANT TO IMPROVE ON YOUR LIFTS, SHOW UP.
AND IF YOU WANT TO BURN FAT AND LIFT WEIGHTS, SHOW UP!

SUNDAY IS TRACK DAY!
SYOSSET TRACK 10AM SUNDAY


METCON:

SET 1:
1000M ROW
50 THRUSTERS @45/35
30 PULL UPS
—REST EQUAL TIME IT TAKES—-
SET 2:
30 CHEST TO BAR PULL UPS
50 THRUSTERS @75/55
1000M ROW

***TARGET TIME FOR SET 1 SUB 6 MINUTES
TARGET TIME FOR SET 2 SUB 8 MINUTES
BOTH ROWS SHOULD BE MODERATE PACE AROUND 80-85%
FIRST SET OF THRUSTERS SHOULD BE NO MORE THAN 2-3 SETS, PREFERABLY ALL THE WAY THROUGH.
SECOND SET OF THRUSTERS SHOULD BE DONE IN SETS OF 10
PULL UPS SHOULD BE DONE IN 2-3 SETS THE MOST.

***SCALE IF NECESSARY. SCALE TO COMPLETE THE WOD IN THE TIME ABOVE.

***ON WEDNESDAY’S THE GYM CLOSES AT 8PM, THE CLEANING PEOPLE COME IN AT 8 AND IT’S A PAIN IF PEOPLE ARE THERE.
ALSO SUNDAY AT 2PM THE GYM IS BEING CLEANED.
PLEASE DO NOT SHOW UP AT THESE TIMES.

***JOE WILL BE HOLDING THE WEIGHTLIFTING CLASS ON SATURDAY AT 9AM. IF YOU CAN’T MAKE IT TILL LATER, AROUND 11AM THAT’S FINE.
START GOING TO HIS CLASS NOW TO TRAIN FOR THE TOURNAMENT IN APRIL SO YOU CAN COMPETE.

***HOW’S EVERYONE’S CHUBBINESS LEVEL?
THE ONLY WAY TO GET RID OF THE CHUBBINESS IS TO EAT WELL.
NOT WORKOUT HARDER, EAT WELL!
AND THAT’S ALL I HAVE TO SAY ABOUT THAT!

LIFT:

BENCH PRESS
CLOSE GRIP
PERFORM 6 SETS OF 4 REPS
4 REPS EVERY 75 SECONDS
ALL 6 SETS THE SAME WEIGHT AROUND
75%

METCON:

TEAMS OF 2 (1:1)
10 SETS

21/16 CAL BIKE
10 BURPEE BOX JUMPS 30/24
***TRY AND FINISH THE BIKE IN 1 MINUTE, AIM FOR A FAST PACE. IF NEED BE LOWER THE CALORIES FOR EACH SET.
TRY AND FINISH THE BURPEE BOX IN 45-50 SECONDS
THESE ARE EACH SET.

YOUR PARTNER RESTS WHILE YOU DO THE ROUND AND KEEP ALTERNATING.
IF YOU DO THE WORKOUT INDIVIDUALLY JUST REST 1:1

DEADLIFT
7 X 4 @75%
4 REPS EVERY 90 SECONDS

3 ROUNDS
RUN 400
10 PULL UP
25 WALL BALL 20/14
MOVE QUICKLY THROUGH ALL THREE ROUNDS

METCON:

50 GHD SIT UPS
25 BAR MUSCLE UPS
25 THRUSTERS 95/65
—REST 3:00—
40 GHD SIT UPS
20 BAR MUSCLE UPS
20 THRUTERS 115/80
—REST 3:00—
30 GHD SIT UPS
15 BAR MUSCLE UPS
15 THRUSTERS 135/95

*MODIFICATION FOR MUSCLE UPS, BURPEE BOX JUMPS SAME REP SCHEME.