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.

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 REP
3. PVC PASS THROUGHS 30 SECONDS

OVERHEAD SQUAT
7 X 3
3 REPS EVERY 60 SECONDS

METCON:

3 ROUNDS
500 METER ROW
25 BURPEE

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 FAILURE
INTO PUSH PRESS
COMPLETE AS MANY REPS OF SHOULDER PRESS AS YOU CAN WITH
FAILURE BEING AROUND 12-15 REPS
ONCE YOU HIT FAILURE SWITCH TO PUSH PRESS AND COMPLETE TILL FAILURE AGAIN.

COMPLETE 4 SETS OF THIS

METCON:

FOR TIME:
ROW 50 CALORIES
50 HANDSTAND PUSH UPS
50 L PULL UPS
50 SUMO DEADLIFT HIGH PULLS
50 INVERTED BURPEES
50 TOES TO BAR
ROW 50 CALORIES

COMPLETE FOR 1 MIN EACH
1. CHILDS POSE
Kneel on the ground or a mat.
Touch the big toes together.
Spread the knees apart.
Sit up straight.
Inhale and reach the arms above the head.
Exhale and bow forward, toward the floor, reaching the arms out in front.
Touch the ground with the palms.
Bring the elbows to the ground.
Sit back, bringing the bottom of the back toward the heels.
Feel the stretch in the back of the shoulders.

2. RAGDOLL POSE

• Stand with the feet hip-width apart.
• Bend the knees slightly.
• Bend forward and try to touch the toes.
• Keep the stomach against the bent knees to support the lower back.
• Place each hand on the elbow of the opposite arm.
• The crown of the head should point toward the floor.
• Let the head hang heavily, releasing tension in the neck and shoulders.

3. COW FACE POSE

• Stand with the feet hip-width apart.
• Reach the right arm up straight toward the sky.
• Bend the right arm at the elbow.
• Keeping the elbow raised, reach the right hand over the head and down the back.
• Stretch the left arm down toward the ground.
• Reach the left hand behind and up the back.
• Bring the left and right hands close together, clasping them if it feels comfortable.
• Take three or four deep breaths.
  

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 INJURED. NO MATTER WHO YOU ARE, YOU WILL GET INJURED.

WARM UP: *DON’T IGNORE THE WARM UP, DO IT FOR THE DEADLIFTS IT WILL HELP YOU STAY HEALTHY AND KEEP INJURY AWAY.

1. GRAB A 25# PLATE, HOLD IT OUT IN FRONT OF YOU AND SQUAT ALL THE WAY DOWN KEEPING YOUR BACK STRAIGHT. HOLD IT FOR 30 SECONDS,
MAKE YOUR WAY HALF UP SQUEEZING YOUR GLUTES AND CORE TIGHT.
THAN BACK DOWN TO THE BOTTOM AND HOLD FOR ANOTHER 30 SECONDS.
2. GRAB A SMALL BAND THROW IT AROUND YOUR KNEES AND GET DOWN ON THE GROUND ON YOUR BACK HEELS BY YOUR ASS AND RAISE YOUR HIPS IN A BRIDGE POSITION SQUEEZING YOUR GLUTES.
HOLD FOR 20 SECONDS AND RELEASE TO THE BOTTOM FOR 3 SETS OF 20 SECONDS.
3. COMPLETE 6 SETS EACH SIDE OF BIRD DOG POSE.
HOLD FOR 15 SECONDS EACH SIDE ALTERNATING TILL YOU COMPLETE 3 EACH SIDE.

THEN…

DEADLIFT
COMPLETE 6 SETS OF 4 REPS
4 REPS EVERY 90 SECONDS
***KEEP YOUR CORE TIGHT THE WHOLE TIME THROUGHOUT EACH REP!!!***

METCON:

3 ROUNDS
800 RUN
50 KB SWINGS @70/55
50 AB MAT SIT UPS

1. IN A LUNGE POSITION PUSH YOUR HIP THAT IS DOWN FORWARD TILL YOU FEEL THE STRETCH IN YOUR HIP, THEN REACH UP OVER YOUR HEAD WITH THE SAME ARM AND BREATHE INTO THE STRETCH, HOLD FOR 1 MIN EACH SIDE.
2. DROP EACH LEG DOWN INTO PIGEON POSE AND HOLD FOR 1 MIN ECH SIDE
3. SIT BACK INTO DOWN DOG AND HOLD FOR 1 MIN.
4. GRAB ONTO THE RIG AND SIT BACK FEELING THE STRETCH IN YOUR LATS AND HLD FOR 30 SECONDS.

WARM UP:

3 MINUTE BIKE, SKI, ROW OR RUN
COMPLETE EACH DYNAMIC MOVEMENT FOR 1 MINUTE EACH
A. LEG SWINGS (30 SEC EACH)
B. ALTERNATING SINGLE LEG RDL
C. ALTERNATE LUNGE WITH TWIST
D. TORSO TWIST

BACK SQUAT
10 X 10
YOUR REST IS WHEN YOUR PARTNER DOES HIS/HER SET OF 10 REPS.
RAISE THE WEIGHT FROM LAST MONDAY BY 5 LBS.

***YOU HAVE TO KEEP YOUR CORE TIGHT FOR EVERY REP, DO NOT COMPLETE A SET OR REP WITHOUT KEEPING YOUR CORE TIGHT. WE PUSH OUT TO STAY TIGHT CORRECT, WE DO NOT SUCK YOUR STOMACH IN.
PLEASE MAKE SURE YOU TIGHTEN UP FOR EVERY, EVERY, EVERY REP! YOU’RE SPINE IS TAKING A BEATING IF YOU DON’T STAY TIGHT, SO PLEASE LISTEN TO ME***

METCON:

42-30-18
REPS OF DOUBLE UNDERS
21-15-9
REPS OF POWER CLEAN AND JERK @135/95
REPS OF CLAPPING PUSH UPS

HOLD EACH STRETCH FOR 1 MINUTE
***PLEASE DO THESE AND GIVE YOUR BODY A BREAK AFTER THE WOD, BELIEVE ME, IT HELPS A LOT***
A. IN A RIGHT LUNGE, PUSH RIGHT HIP FORWARD WITH YOUR RIGHT ARM STRAIGHT UP IN THE AIR. (FEEL THE STRETCH IN YOUR HIP FLEXOR)
B. IN A LEFT LUNGE, PUSH LEFT HIP FORWARD WITH YOUR LEFT ARM STRAIGHT UP IN THE AIR. (FEEL THE STRETCH IN YOUR HIP FLEXOR)
C. IN A CHILDS POSE FOR ONE MINUTE
D. IN A DOWNDOG POSE FOR ONE MINUTE
E. IN A SUPINE POSITION BRING YOUR KNEES UP AND OVER TO THE LEFT FOR A MINUTE AND TO THE RIGHT FOR A MINUTE.
RELAX IN THE STRETCH AND BRING TWIST YOUR UPPER BODY AWAY FROM YOUR LOWER BODY TWIST.
DO ALL THESE MOVEMENTS FOR 1 MINUTE EACH. DO IT FOR YOUR BODY.
DON’T IGNORE ME

JOE WILL BE TEACHING THE OLYMPIC LIFTING CLASS TOMORROW, SATURDAY FROM 2-6PM.
THIS WOULD SEEM OBVIOUS BUT IF YOU ARE NOT SURE OF YOUR LIFTS MAYBE SHOW UP FOR THE CLASS.
REMEMBER, SUNDAY THE GYM IS BEING CLEANED 4PM TILL 8AM AND WEDNESDAYS 8PM TILL 12AM

___WARM UP:
BIKE, ROW, RUN, OR SKI FOR 2 MINUTES
LEG SWINGS: 3 X 15 EACH LEG
LUNGE WITH SPINE TWIST: 20 REPS TOTAL
BIRD DOG: 10 REPS EACH SIDE


___METCON:

RUN 800 METERS

ROW 1500 METERS
25 PUSH UPS
25 SWINGS @105/70
ROW 1000 METERS
25 PUSH UPS
25 SWINGS
ROW 500 METERS
25 PUSH UPS
25 SWINGS

RUN 800 METERS

___COOL DOWN:

PERFORM EACH MOVEMENT FOR ONE MINUTE
1. SHOULDER PASS THROUGHS WITH A BAND (ELBOWS LOCKED FROM FRONT TO BACK) PASS THROUGH FOR 1 MINUTE STRAIGHT TO RELIEVE THE TENSION ON YOUR PECS.
2. BRING YOUR FOOT ON THE RIG AND THE HEELS ON THE FLOOR AND PULL YOURSELF FOWARD TO STRETCH YOUR CALVES
3. BRING YOUR FOOT UP ON A J HOOK OFF THE RIG TO WHATEVER HEIGHT IS COMFORTABLE, WITH A NEUTRAL SPINE POSITION (NOT LEANING FORWARD) REACH TOWARDS YOUR FOOT KEEPING YOUR SPINE STRAIGHT.
HOLD EACH LEG FOR A MINUTE.
4. LAYING ON YOUR BACK GRAB YOUR KNEES TO YOUR CHEST AND HOLD FOR 30 SECONDS, THEN HOLD EACH LEG FOR 30 SECONDS WHILE THE OPPOSITE LEG IS STRAIGHT.
5. STAYING ON YOUR BACK WITH YOUR ARMS OUT TO THE SIDE AND YOUR LEGS STRAIGHT BRING EACH LEG UP AND OVER TO THE OPPOSITE HAND KEEPING YOUR LEG STRAIGHT AND YOUR ARMS OUT TO THE SIDES.

***TRY AND COMPLETE THE COOL DOWN, OPEN UP YOUR JOINTS AFTER THE WOD***

BENCH PRESS
10 X 5
5 REPS EVERY 90 SECONDS WITH 70-75%
LESS WEIGHT = MORE REPS
SO IF YOU DO 65% DO 6 REPS ETC..

METCON (10 Rounds)

EVERY MIN (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)