#armonk

Jul 11, 2022
1 min

THIS WEEK AT THE GYM: METCON W/C 7/11

Epic week of fitness in store for us this week, so let us break it down for you! For the strength piece, we’ll be putting some emphasis on gymnastics and Olympic lifting - be ready for a power snatch + overhead squat complex, strict and kipping ring muscle-ups, as well as some handstand and deficit handstand pushups. As always with the higher skill gymnastic work, we’ll find a suitable movement that will be just as challenging to match any ability level. This is a special wee

Jul 4, 2022
1 min

THIS WEEK AT THE GYM: METCON W/C 7/4

July is upon us already, we hope everyone enjoyed their 4th of July Weekend! Big week of programming ahead, let’s get to it... METCON is getting serious, we've just finished our 9-week Wendler strength cycle with so many of you making huge gains in your bench press, squat, and deadlift - We loved seeing everyone get psyched for some new PR’s, but more so, getting so excited for each others lifts. The camaraderie was infectious, that’s what the community is all about! For the

Jun 20, 2022
1 min

THIS WEEK AT THE GYM: NCX

What’s up NCX’ers!? Benchmark week was an absolute blast - at least it was for me to coach it! We don’t always have to push ourselves to our limits, but sometimes it’s good to test what we’re made of both physically and mentally, so his week, we’ll be getting back to business with some strength work. As mentioned a few weeks back, we’ll be taking the rest of June off structured strength, so we’ll be hitting some unilateral pushing and pulling, rotational core work, and some l

Jun 20, 2022
1 min

THIS WEEK AT THE GYM: METCON

Loads of fitness to get through this week so lets get to it! For the strength, we’re on week 8 of 9 for our Wendler Strength Cycle, so that means we’ll be taking DE-LOAD week. This isn’t our first de-load, but for those that need a refresher; we take a week off lifting heavy to allow our body to repair and recover to be ready for next week when we retest our one rep maxes! We may be taking a bit of weight off the bar for the strength, but for the workouts we are still cruisin

Jun 13, 2022
2 min

THIS WEEK AT THE GYM: NCX W/C 6/13

NCX’ers get to “enjoy” a little strength holiday - but the term 'enjoy' is quite subjective of course! We’ll be taking the remainder of June off from structured, regimented strength training. The most recent cycle came right off the heels of a 9-week cycle and it can be quite monotonous hitting the same lifts week after week, so with this in mind NCX’ers will still get after some strength and resistance training, but we’ll be putting the focus on some UNILATERAL and ROTATIONA

Jun 13, 2022
1 min

THIS WEEK AT HE GYM: METCON W/C 6/13

Metcon Athletes have a big and heavy week ahead, come prepared! The Wendler Cycle is drawing to a close, we have a great Benchmark, and another Open workout as well! Let’s break it down: for the strength, athletes will be hitting week 7 of 9 the strength which means 5 reps at 75%, 3 reps at 85% and 1+ reps at 95% in the bench, deadlift, and Back squat. Let’s break it down: for the strength, athletes will be hitting week 7 of 9 the strength which means 5 reps at 75%, 3 reps at

Jun 6, 2022
1 min

THIS WEEK AT THE GYM: NCX W/C 6/6

Cruising right into June already, NCXers have a tough week ahead... We wanted to make sure Athlete's legs and shoulders were fully recovered from Murph before we reattempted our 3-rep max front squats and push jerks - the sheer amount of volume takes some time to recoup from, so now that those legs and shoulders are back to 100% let's get after it! But as always, listen to your body first and foremost when getting heavy. For the workouts this week, we’ll have some new and ch

Jun 6, 2022
1 min

THIS WEEK AT THE GYM: METCON W/C 6/6

Metcon fam! We’re on that strength grind for sure! We’ll be getting after week #6 of 9 for our Wendler Strength Cycle which means getting after 3 working sets of 3 reps at 70%, 80% and 90% in our Bench Press, Back Squat and Deadlift - (keep in mind, we should have added 5-10, maybe even 15lbs to our working weights last week, and the same goes for this week and next). Last week, we took our foot off the gas a little bit to allow everyone to fully recover from Murph, but now w

May 29, 2022
1 min

THIS WEEK AT THE GYM: NCX W/C 5/30

NCX’ers have a big week kicking June off! But before that, congrats to those who tackled their Murph! We’ll definitely take the first day back with a bit lower intensity to get the body moving again, but get ready - it's retesting week. That's right, it’s the final week - 9 of 9 for our Strength Cycle! This means athletes will be re-testing those 3 rep maxes in the Deadlift and Bench Press this week. Retests for the Front Squat and Push Jerk will come the following week - we

May 29, 2022
1 min

THIS WEEK AT THE GYN: METCON W/C 5/30

METCON FAM! Congratulations to those who completed Murph over the weekend. We had some veterans tackle it for their 10th time, and some first timers as well! It’s a mental mountain as well a physical. With that said, that amount of volume takes some time to recover from, so we’ll try to ease y’all back into some movement and the intensity will pick back up over the week. For our Strength, we’ve got week #5 of 9 for our Wendler Strength Cycle. This is an important week because

May 24, 2022
1 min

THIS WEEK AT THE GYM NCX: W/C 5/24

There's a whole lotta fitness coming to the NCX track this week! Let’s get after it! For the Strength, our cycle is coming nearing its end, we are now at week 8 of 9 which means it's DELOAD TIME. We’ve had a few deload weeks already, but just to recap: after a certain amount of time in a strength cycle we take one week to give our bodies and minds a break from heavy weight to repair and rebuild. Sometimes our training can outpace our recovery and the deload gives us some much

May 24, 2022
1 min

THIS WEEK AT THE GYM: METCON W/C 5/24

Big BIG week ahead METON fam! Let’s get to it! For the strength athletes will be getting after week 4 of 9 in the Wendler Strength Cycle. This is a challenging week where we manipulate both percentages and reps - meaning athletes will tackle 5 reps at 75%, 3 reps at 85% and 1 (or more) reps at 95% of their training max. Time to move some heavy weight! For the WORKOUT OF THE WEEK, this is an absolute no brainer... Athletes in both NCX & METCON will be doing HERO WOD - MURPH TH

May 15, 2022
1 min

THIS WEEK AT THE GYM: W/C 5/16 NCX

Boy oh boy NCX’ers have much to look forward to! Strength cycle is nearing a close - athletes are getting after week 7 of 9, that means HEAVY 3’s are in store for the Front Squat, Bench Press, Push Jerk and Deadlift. Still, more important than WHAT weight you move is HOW you move it, whilst adhering to the tempo - no 'ego lifting' this week! We're also not sleeping on the kip mechanics - athletes are getting lots of practice dialing in their kip to increase their proficiency

May 15, 2022
1 min

THIS WEEK AT THEE GYM: W/C 5/16 METCON

Metcon Athletes have an absolute jam packed week of fitness up ahead! For the Strength, athletes will be tackling week #3 of 9 in the Wendler Strength Cycle, this means we’ll be hitting 3 working sets of 3 reps at 70%, 80%, and 90% of their Training Max in the Deadlift, Back Squat and Bench Press. This is a great strength cycle for athletes to gain more confidence moving heavier loads for moderate repetitions. For the workouts be prepared for the classic METCON vibes: rope cl

May 6, 2022
1 min

THIS WEEK AT THE GYM: NCX W/C 5/9

NCX’ers are moving right along with their Strength Cycle. This coming week we’ll be getting after week 6 of 9. Last week the rep scheme dropped from 6 to 3’s, and the Tempo was at a 32X1, this week the tempo is a bit quicker at 22X1 - so athletes should definitely be looking to add a few more pounds to that barbell. As always, listen to your body first and foremost, BUT adherence to the Tempo is more important than the weight. We’ll also be putting some big focus on the kip m

May 6, 2022
1 min

THIS WEEK AT THE GYM: METCON W/C 5/9

Now Metcon athletes have got their one rep tests out of the way it's time to get STRONG in the BIG THREE: Back Squat, Deadlift, and Bench Press. Wendler utilizes a training max, which is 90% of that 1-Rep, and from that training max, we’ll be getting after 3 sets of 5 at 65%, 75% and 85% in all 3 lifts. There’s a small bit of math involved, but once you get the flow it’s quite straightforward. Major focus for May and June is building raw strength so athletes can expect the w

May 1, 2022
1 min

THIS WEEK AT THE GYM: NCX

THIS WEEK AT THE GYM: NCX NCX’ers are finally over the halfway hump for their strength cycle. This week we’ll be getting after week 5 of 9, we’ll still be sticking with the same tempos, but this time the reps drop down to 3 which means we’ll definitely be looking to add some weight to the bar for - push jerk, front squat, deadlift and bench press. As always though, adherence to the tempo is more important than the weight on the bar. For the WOW, we gotta show some love to all

May 1, 2022
1 min

THIS WEEK AT THE GYM:METCON

May brings some new life, a fresh start and a new strength cycle: The Wedler 5-3-1. For those new or experienced with Wendler, all should get excited to experience the strength gains that this simple and effective cycle brings to the table. This week is testing week - we will be working up to a heavy 1-Rep Deadlift, Back Squat, and Bench Press. We also have a huge benchmark coming at the end of May, Murph. To help prep everyone we will be adding some extra credit 'Murph prep'

Apr 24, 2022
1 min

THIS WEEK AT THE GYM: NCX

THIS WEEK AT THE GYM: NCX NCX’ers have found their groove for sure! It's week 4 of 9 for our current strength cycle...almost half way! The tempo’s in the front squat, deadlift and bench press have been challenging, yet rewarding at the same time. The tempos this week are a little bit quicker, so athletes should look to add a bit more weight to the bar. Don’t forget about our other focus of this cycle - 'the pull-up' - strict and kipping, and even both at the same time! For th

Apr 24, 2022
1 min

THIS WEEK AT THE GYM: METCON.

Last week we finished our 8 week Olympic Strength Cycle, but before we take a full week off from heavy lifting, we’re going to strike while the irons hot and be getting after two heavy lifts: a Heavy 10-Rep thruster and a grippy barbell complex. Next week we’ll also start to see 2 ab-finishers per week to help build that strong core needed for these heavy lifts, plus beach season is coming ;) For the workouts - yall know the deal, we’re keeping the intensity high with some he

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