Daily WOD

WARM UP:

*10 SIDE STEP LENGTH OF THE RIG (LEFT ONE WAY, RIGHT THE WAY BACK)
*10 FORWARD AND BACK LUNGE (LUNGE FORWARD RIG LENGTH AND BACKWARDS THE WAY BACK)
*10 GLUTE BRIDGES
*10 SINGLE LEG GLUTE BRIDGE RIGHT AND LEFT
COMPLETE THE NEXT SERIES WITH A BAND.
*REAR DELT FLYES FOR 12 REPS
*STANDING ROWS (BAND AROND THE RIG)FOR 12 REPS
*SCAPULA RETRACTION AND EXTERNAL ROTATION FOR 12 REPS

LIFT:

3 SETS *ALL THREE SETS SAME WEIGHT*
WARM UP WITH 2 COMPLEX @ LIGHTER WEIGHT
THEN TO THE THREE COMPLEX WITH THE SAME WEIGHT
FOCUS ON FORM AND TECHNIQUE MOVING DELIBERATELY THROUGH THE MOVEMENT.

METCON:

7 SETS
CAL BIKE @20/14
50 FT’ HANDSTAND WALK
CAL BIKE @20/14
—REST 9O SECONDS—

MODIFICATION FOR THE HANDSTAND WALK:
ALTERNATING KETTLEBELL PRESS
KEEPING YOUR CORE TIGHT AND PRESSING AGAINST YOUR OPPOSITE SIDE

COOL DOWN:
COMPLETE 1 MINUTE OF EACH STRETCH, PLEASE.

GO THROUGH ALL 10 POSES SLOWLY AND CONTROLLED KEEPING YOUR CORE TIGHT AND BREATHING THROUGH EACH POSE. BREATHE INTO EACH POSE AND MOVE DEEPER INTO THE STRETCH AS YOU EXHALE.
STAY IN THE POSE FOR 1 MINUTE FALLING DEEPER AND DEEPER INTO THE POSE.
YOU NEED TO DO THIS AFTER LIFTING.

THERE’S CLASSES TODAY!
6, 7 AND 8AM
4:30 AND 5:30PM
IF YOU COME AROUND THOSE TIMES, TRY AND CONFORM.

HAS EVERYONE GOT BACK INTO EATING WELL AFTER THE NIGHTMARE?

WARM UP:

*10 SIDE STEP LENGTH OF THE RIG (LEFT ONE WAY, RIGHT THE WAY BACK)
*10 FORWARD AND BACK LUNGE (LUNGE FORWARD RIG LENGTH AND BACKWARDS THE WAY BACK)
*10 GLUTE BRIDGES
*10 SINGLE LEG GLUTE BRIDGE RIGHT AND LEFT
*10 BIRD DOGS RIGHT AND LEFT SIDE
*10 AIR SQUATS

BACK SQUAT
10 X 10 REPS
TRY AND INCREASE THE WEIGHT FROM LAST WEEK, EVEN IF IT’S 2LBS.
MAKE SURE YOU STAY TIGHT FOR EACH REP. THIS IS SUPER IMPORTANT SO PLEASE DON’T IGNORE ME.

METCON:

2 SETS
300 METER SKI (SPRINT)
400 METER RUN (MODERATE)
300 METER SKI (SPRINT)
–REST 90 SECONDS–
250 METER SKI (SPRINT)
400 METER RUN (MODERATE)
250 METER SKI (SPRINT)
–REST 90 SECONDS–
200 METER SKI (SPRINT)
400 METER RUN (SPRINT)
200 METER SKI (SPRINT)

JOE IS HAVING THE OLYMPIC LIFTING CLASS TOMORROW, SATURDAY THE 26TH OF SEPTEMBER, 2020 AT 10AM. EVERYONE IS WELCOME TO ATTEND.
WE’RE GOING TO BE HOSTING A WEIGHT LIFTING MEET, MOST LIKELY IN APRIL.
I’LL LET YOU KNOW THE DETAILS WHEN EVERYTHING IS DONE BUT FOR NOW YOU MAY WANT TO PARTICIPATE IN THE CLASSES AND THEN PARTICIPATE IN THE MEET!
OR, MAYBE YOU DON’T. EITHER WAY NO JUDGEMENT HERE.

ALSO, NICK IS HAVING THE RUNNING CLASS SUNDAY THE 27TH OF SEPTEMBER, 2020 AT 10AM. EVERYONE IS WELCOME TO ATTEND.
THIS IS A WONDERFUL CLASS… IF YOU LIKE RUNNING, AND BREATHING HEAVY AND UM…WORKING HARD.

MYSELF, I ENJOY THE BIRDS AND THE TREES.

METCON:

6 ROUNDS
800 METER RUN
12 DUMBBELL HANG POWER CLEAN AND JERK

CLASSES, NEXT WEEK!
6, 7 , AND 8 AM
430 AND 530 PM

WARM UP:

*10 SIDE STEP LENGTH OF THE RIG (LEFT ONE WAY, RIGHT THE WAY BACK)
*10 FORWARD AND BACK LUNGE (LUNGE FORWARD RIG LENGTH AND BACKWARDS THE WAY BACK)
*10 GLUTE BRIDGES
*10 SINGLE LEG GLUTE BRIDGE RIGHT AND LEFT
*10 BIRD DOGS RIGHT AND LEFT SIDE
*10 AIR SQUATS

BENCH PRESS
PUSH UPS
PERFORM 7 X 4 REPS ON THE BENCH, AFTER THE 4TH REP
COMPLETE AS MANY PUSH UPS AS YOU CAN TILL FAILURE

WORKOUT:

COMPLETE 1 SET EVERY 2 MINUTES (7MINUTES TOTAL)
20 GHD SIT UPS
20 WALL BALL 20/14

COOL DOWN:

COMPLETE 1 MINUTE OF EACH STRETCH, PLEASE.

GO THROUGH ALL 10 POSES SLOWLY AND CONTROLLED KEEPING YOUR CORE TIGHT AND BREATHING THROUGH EACH POSE. BREATHE INTO EACH POSE AND MOVE DEEPER INTO THE STRETCH AS YOU EXHALE.
STAY IN THE POSE FOR 1 MINUTE FALLING DEEPER AND DEEPER INTO THE POSE.
YOU NEED TO DO THIS AFTER LIFTING.

WARM UP:

*10 SIDE STEP LENGTH OF THE RIG (LEFT ONE WAY, RIGHT THE WAY BACK)
*10 FORWARD AND BACK LUNGE (LUNGE FORWARD RIG LENGTH AND BACKWARDS THE WAY BACK)
*10 GLUTE BRIDGES
*10 SINGLE LEG GLUTE BRIDGE RIGHT AND LEFT
*10 BIRD DOGS RIGHT AND LEFT SIDE
*10 AIR SQUATS

WORKOUT PREP:

1 SET QUICKLY

10 CALORIE ROW
6 BAR FACING BURPEE
4 DEADLIFT @ WORKOUT WEIGHT

WORKOUT:

6 SETS
30 CALORIE ROW
20 BAR FACING BURPEE
10 DEADLIFT @315/225
—REST 90 SECONDS BETWEEN SETS—

SPEND 1 MINUTE IN EACH POSE:

GO THROUGH ALL 10 POSES SLOWLY AND CONTROLLED KEEPING YOUR CORE TIGHT AND BREATHING THROUGH EACH POSE. BREATHE INTO EACH POSE AND MOVE DEEPER INTO THE STRETCH AS YOU EXHALE.
STAY IN THE POSE FOR 1 MINUTE FALLING DEEPER AND DEEPER INTO THE POSE.
YOU NEED TO DO THIS AFTER LIFTING.

WARM UP:

2 ROUNDS
ROW 500M
7 INCHWORM
7 KETTLEBELL SNATCH (LIGHT) 7 REPS EACH LEG
7 KETTLEBELL OVERHEAD SQUAT (LIGHT) 7 REPS EACH LEG

EVERY 7 MINUTES COMPLETE: (EACH SET SHOULD BE DONE IN LESS THAN 3 MINUTES, THAT’S YOUR TARGET)
6 BAR MUSCLE UPS
5 SQUAT SNATCH @155/105
4 BURPEE BAR MUSCLE UPS
3 SQUAT SNATCH @205/145
***COMPLETE 4 ROUNDS OF THIS ***

THE MODIFICATION’S ARE
**10 PUSH UPS AND 10 PULL UPS, THIS IS IN PLACE OF THE 6 BAR MUSCLE UPS
**IF YOUR SNATCH SUCKS ASS, ESPECIALLY YOUR SQUAT SNATCH YOU CAN DO SQUAT CLEANS INSTEAD.
**THE MOD FOR THE BURPEE MUSCLE UP IS BURPEE PULL UP
4 BURPEE BAR MUSCLE UPS WOULD BE 4 BURPEE PULL UPS

***WHEN SCALING THE WEIGHT FOR THE SNATCH THE 1ST SET OF SNATCHES SHOULD NOT BE MORE THAN 60% AND THE 2ND SET SHOULD NOT BE OVER 80% OF YOUR 1 REP MAX.

(IF YOUR SNATCH IS A TERRIBLE RESEMBLANCE OF THE GIRL PUKING IN THE EXORCIST YOU SHOULD PROBABLY GO TO THE OLY CLASS ON THE WEEKENDS).

OK, WE’RE GONNA BRING BACK SOME CLASSES STARTING MONDAY
THE 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 ALL 7 SETS AT THE SAME WEIGHT.

METCON:

27-21-15 (24-18-12)
CALORIE ROW
PULL UP
–REST 5 MIN–
27-21-15 (24-18-12)
CALORIE ROW
HANG POWER CLEAN (135/95)

WALK TWO LENGTHS OF THE RIG:
1. DUCK WALK
2. SPIDERMAN LUNGE
3. SIDE LUNGES
4. INCHWORM
SWINGS 3 X 10 *FOCUS ON SQUEEZING YOUR GLUTES FOR EACH REP.

BACK SQUAT
10 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 FROM LAST WEEK.

METCON:

5 ROUNDS
10 GHD SIT UPS
10 PUSH UP (3 SECOND NEGATIVE, 3 SECONDS PAUSE AT THE BOTTOM AND 3 SECOND ACCENT)
10 CALORIES ON THE SKI ERG

1 MIN EACH STRETCH:
1. SQUAT SIT HOLDING A KETTLEBELL, DRIVING YOUR KNEES TO THE SIDE WITH YOUR ELBOWS
2. LUNGE RIGHT AND LEFT SIDE (1 MIN EACH, DRIVING YOUR HIP FORWARD)
3. PIGEON STRETCH EACH LEG

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 TRACK, ANYONE.

I’M NOT POSTING A WORKOUT.

I’M HOPING IF I DON’T POST A WORKOUT YOU WILL BE NUDGED TOWARDS ATTENDING THE LIFTING AND RUNNING CLASS.
THAT’S A WONDERFUL IDEA!
GO TO THE OLY CLASS AT 8AM AND THEN OVER TO THE HIGH SCHOOL TO SEE NICHOLAS TILLE’MON.
I KNOW, I KNOW I’M BRILLIANT!

WARM UP:
1. COMPLETE 20 PUSH UPS
2. 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 RDS
RUN 400
20 WALL BALL @20/14
10 PULL UP C2B

COMPLETE 1 MIN EACH STRETCH
1. OVERHEAD TRICEP AND SHOULDER STRETCH
1. Start standing or sitting tall. Bring one arm overhead and drop your forearm behind you, resting it on your back between your shoulder blades.
2. With your other hand, grab right above your bent elbow and pull gently, until you feel a stretch in your shoulder and the back of your arm
3. Lean over to each side for 30 seconds
2. BICEPS STRETCH
1. Sit on the floor with your feet flat and knees bent.
2. Place your palms on the floor behind you with your fingers pointing away from your body.
3. Keeping your hands in place, slowly slide your butt away from your hands until you feel a stretch in your biceps. You’ll also feel a stretch in your chest and shoulders.
3. CHEST STRETCH
1. Start standing tall, fingers interlocked behind you near your butt.
2. Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your pecs.
4. CHILDS POSE
1. Kneel on your mat with your knees wider than hip-width apart and your feet together behind you.
2. Sit back on your heels (as best as you can) and fold forward, resting your belly on your thighs. Extend your arms out in front of you and rest your forehead on the floor.
3. You’ll feel this stretch in your shoulders and back, in addition to your hips and glutes.
4. Gently press your chest and shoulders toward the ground to deepen the stretch.