Hey guys!

Welcome to a new week of great training.

This is week two of our next 8 week block of training.

It’s strength day.

You will notice that all of our training session are always very simple.

There is no need to make training complicated or fancy.

It’s the simple and basic movements that get the results!


Boxing Dan started his boxing class yesterday in Manasquan and had a great turnout.


We will warm up with a two round kettlebell warm up.

Today’s session will consist of tow different strength couplets with a finisher at the end.

We will do alternate between the movements of each couplet working for 30 seconds and resting for 30 seconds…

Couplet 1: Alternate between the two movements for 5 rounds.

  • Chest press dumbell ,kettlebell ,bar(choice)
  • Heavy swings

Rest 2-3 minutes

Couplet 2:  Alternate between the two movements for 5 rounds.

  • Pull-ups
  • front squats

Finisher: 30 seconds work /20 seconds rest  alternating x 5 rounds

  • Cardio choice / ab choice

Enjoy your week!!