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...

Sep
16
2020

WEDNESDAY

WARM UP: 1. ARM CIRCLES 30 SECONDS 2. HORIZONTAL ARM SWINGS 30 SECONDS 3. WITH A BAND COMPLETE SHOULDER PASS THROUGHS FOR 30 SECONDS 4. COMPLETE SINGLE ARM KB PRESS 10 EACH SIDE KEEPING YOUR CORE TIGHT 2 X10 EACH ARM. SHOULDER PRESS 4 X FAILUREINTO PUSH PRESS COMPLETE AS MANY REPS OF SHOULDER PRESS...

Sep
15
2020

TUESDAY

YOU NEED TO UNDERSTAND THAT YOU DO NOT NEED TO DO THE RX WEIGHT BECAUSE ITS ON TH BOARD. YOU SHOULD ALWAYS BE MODIFYING THE WORKOUTS TO SUIT YOU, NOT YOU SUIT THE RX WEIGHT. THAT’S INSANE.IF YOU DON’T WARM UP, ALWAYS TRY TO DO THE RX WEIGHT AND NEVER STRETCH AFTER YOU ARE GOING TO GET IN...

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