Skill:

Swings
10 x 10
30 seconds rest between 10 rep rounds

Workout:

15 Min Amrap
7 Deadlift @255/165
10 Push Ups
25 Double Unders

This is the last week of the 20 Rep Squat Routine.
It’s been 5 weeks already, if you did the squats three days a week you should be somewhere around
75 lbs heavier than the first day we started these things.
Of course not everyone was able to do the squats 3 days a week and not everyone was able to keep going up 5 lbs getting 20 reps each time.
Either way you should have noticed a difference in strength, not so much your one rep max strength because it doesn’t transfer over to max weight but it does transfer into better cardio and endurance strength.
Try to get them all in this week!

Skill:

20 Rep Squat
Add 5 lb

Workout:
Run 800
5 Rounds
5    Handstand Push Ups
10  Chest to Bar Pull ups
15  Hang Cleans @115/75
Run 800

Today, Sunday There will be a Track workout like a couple of weeks ago.
The workout will start at 10:45am
Everyone is invited to attend.  You don’t have to sign up or let me know just show up at the Bethpage high school track at 10:45 am and your in like flin!

Enjoy the rest of Saturday, it’s beautiful outside and Sunday is going to be even Better!

I know it’s hard to modify the movements in the workout but I am telling you that you will get a mic better workout and it’s much more beneficial to modify the exercises so that you can move through the workout without stopping or taking a long time to finish.
As I said 189 times Intensity is the key and if you are resting most of the time you lower the intensity.
You are much better modifying the workout and moving through it quickly than to keep stopping.
If you don’t believe me try it one workout, trust me you won’t lose anything by trying to modify one workout.

Skill:
20 Rep Squat
Add 5lbs

Workout:
12 Min Amrap

10/5 Cal Bike
5 Deadlifts @275/155   or 75% of max
5 Bench Press @275/155  or 70% of max

I have a thought on eating well which may or may not help you to succeed.
I think one of the main reasons people have a hard time with dieting is because they start something that is not attainable throughout your life.
For instance, these diets that have you drinking 4 shakes a day and maybe one 300 calorie meal
are useless right?   You are not going to be able to keep drinking 4 shakes a day for the rest of your life right!
Here’s what you do before you try and eat well,  think of something that you will be able to keep doing once you reach your goal weight, if you have one.
If not then just come up with something that you can keep doing for the rest of your life!
Going on some crazy nonsense diet that includes no food whatsoever and maybe a shot in your belly is ridiculous.
You have to eat to live so it would be smart to start a diet that has food in it cause if you don’t once you start eating food again you’re gonna blow up like a Macy’s Balloon!
Be smart!

Choose a plan that involves real food and has a lot of it in it!
Don’t starve yourself or again you’ll blow up like a balloon.

Stop being part of the uneducated public that these companies make money on by promising a huge weight loss with some crazy scheme they market too you.

Skill:

Power Snatch
7 x 1
1 Rep every 60 seconds

Workout:

Filthy Fifty
perform 50 Reps of Each Exercise
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings 55/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Skill:

20 Rep Back Squat
Add 5 lbs
By now you should all Be Struggling Your ass off to get these 2o Reps.
By now the first ten should be doable and the last ten should be Torture, but if the whole thing was easy it probably wouldn’t be worth doing right?
This is when it counts the most, you really have to force yourself to get the 20 reps.  Don’t stop because you THINK you can’t do anymore.  That’s horse manuer!  You can get this weight and you will get this weight.
That’s why you do this because you’re trying to do things you never thought you could do, so buckle up and get ready for Blast off!

Workout:

15 Min Amrap
30 Double Unders
20 Swings
10 Box Jumps 30/24

4th of July Holiday Hours :
8 am and 9am classes , and 10am Open Gym

35 Minute Partner Amrap
Alternate Between:
Run 400
and…
5   Pull up
10 Push Up
15 Air Squat
Try to forget about how many rounds you get and try and focus on doing the movements Absolutely perfect!
Every rep Full Range of Motion!
I can Guarantee you that you will feel much more sore with full range

Skill:

20 Rep Squat
Add 5 lb From Friday or the last time you did it.
Try and make it in today even if it’s just to do your squats

Workout:

Partner Workout
One partner Runs a 400
The other completes as many reps of the Bear Complex as he/she can within the time it takes to run the 400
The workout lasts 35 minutes
Try to get as many complexes in 35 minutes
Bear Complex
a.  Deadlift
b.  Power Clean
c.  Front Squat
d.  Push Press
e.  Back Squat
f.   Behind the neck Thruster

I know I have not made mention of the 4th Of July party this year but remember it’s only June 29th!
In true Chris Fashion we’ll be having the 4th party somewhere around the middle to end of July, would you expect anything less?
Don’t worry, we’re having it i’ll keep you posted as to when.  At least you won’t have another 4th of July party to go to.

Skill:

Clean complex
1 Power Clean
1 Hang Clean Pull
1 Hang Power Clean
Complete 1 Complex without putting down the bar every 90 seconds for a total of 7 Complexs’

This means you are going to be doing 7 Complexs’ total.
Every 90 seconds you will be doing 1
So that means this will take you 10 and a half minute to complete

Workout:

4 Rounds
Row 500
25 Burpees

I’ve said over and over again that I used to think that the best part about the gym was the workouts and how they get you into amazing shape, but over the years I have realized that the workout is secondary to the people that make up the gym.
The most amazing part about this Gym is the people inside it.
The support, camaraderie and motivation that you lend each other is incredible.   I never have any worry of someone new not getting treated right from the start.
You know its the right place when so many different groups of people have become such good friends over time.
I hear a lot about how so many people travel to other gyms and they say it’s not the same as here,  it’s not warm and friendly like we are and just doesn’t have a comfortable feel.

This is possible because of all the wonderful people we have in our community.  I’ve never seen so many people help out each other in so many different ways, whether it be helping with training, help with nutrition, or even help with their own businesses.
Janine, Rich and Laurie are some of the new wonderful people that help make this place great.
Plus Janine and Rich celebrated there Anniversary by working out this morning at 5:30am.  They coulda stayed home and eaten a shitty breakfast but that’s too easy.

Skill:

20 Rep Back Squat
Add 5 lbs from Monday or last time you did it.

Workout:

4 Rounds ForTime

Run 400
50 Sit ups
50 Back Extension