Every 3 Minutes for 15 Minutes
Back Squat x 5 Reps at 70% of 1 Rep Max
“Pu-Push it Real Good”
3 Rounds for Time:
30 Wall Balls (20/14)
20 KB Swings (53/35)
10 Hand Stand Push-ups
5 Power Cleans (155/105)
“Easy money!” “All day!” “Light weight!” “Eat the bar!!!” Are just some of the refrains you’ll hear when training with this enthusiastic and motivational coach.
Edgar was a promising baseball player in his youth until his love for the arts took over studying voice at Laguardia Highschool for the performing arts and later studying theatre at Binghamton University.
Upon graduation Coach Vicioso fell in love with the “Sweet Science” and studied the art of boxing for many years. He was introduced to crossfit by some extraordinary coaches and was able to combine both methodologies seamlessly in his programming and classes.
As he’s aged he got bit by the iron bug and powerlifting is where his passions lie now. You can and will get stronger under his guidance to become unreasonably strong. It just takes honesty, open-mindedness and a willingness to get under that bar. Train hard, be grateful for it and you will succeed.
Growing up as a kid Serge struggled with childhood obesity and bullying. Having low self-esteem and lacking confidence this was Serge’s motivation to start working out. SIt-Ups, Push-Ups, and Curls (of course) were part of the daily routine, but it wasn’t until Serge started playing high school recreational sports that he started taking training seriously.
Serge’s mother played a big role in helping him on his fitness journey. Educating him on health, wellness, and nutrition. He became so obsessed with performance-based training learning what it takes to be the best athlete he can be. Serge started playing division 3 collegiate basketball for CUNY-Medgar Evers College.
He became a gym rat always practicing, hitting the weight room wanting to become bigger, faster, stronger. Serge’s coaches saw this passion and gave him opportunities to lead and instruct workouts to his teammates. This inspired Serge to become a fitness professional and motivate athletes all over. ” If you have a body, then you’re an athlete ” is his motto. Ultimately Serge’s goal is to help his athletes achieve their personal best and maintain a functional, healthy lifestyle through strength and conditioning.