Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We know a bunch of you will appreciate the heads in knowing that tomorrow’s workout will be hero WOD “Holleyman” for Veterans Day.
Body Armor - Alt OTM x 4 Rds
10 DB Rows ea. side
12 Seated Wall Angels
:20 Side plank ea.
:40 Glute bridge hold
WOD - 12 min AMRAP
30 DU
20 Sit Ups
10 Strict Chin Ups
Strength - Every 2:00
5 × 5 Front Squats
@ 70-75% of 1RM
WOD - 2 RFT
50/40 Cal Row
50 Air Squats
50 Burpees
If you found a new 1RM back squat last weekend don’t forget to use that new number for percentage work now!! 😉
Strength Day
Part 1 - Every 2:00 × 6 Sets
5-5-5 @ 70% Back Squats
3-3-3 @ 80% Back Squats
Part 2 - Every 90s x 10 Sets
1 Clean & Jerk
Build based off feel
WOD - 10 RFT
200m Run
2 Wallwalks
20 DU
8 DB Goblet Reverse Lunge (50/35)
Turkey tourney sign up sheets are posted in the lobby! Please let us know if you need help finding a partner.
Strength - Every 90s x 6 Sets
2-2-2-1-1-1 Power Snatch
Build based off feel
WOD - 5 RFT
15 KB Swings (53/36)
50-40-30-20-10 Sit Ups
2 Rope Climbs