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.

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).