Friday 01/13
Strength Day
Part 1: Back Squats - Every 2:00
10 x 3 @ 80-85% or 5-10lbs heavier than last week
Part 2: Clean and Jerks - Every 90s
Sets 1-5 = 2 Clean & Jerks
Sets 6-10 = 1 Clean & Jerk
Build based off feel
Thursday 01/12
Strength - Every 2:00
6-6-6-6-6-6 Bench Press
Build based off feel
WOD - 4 RFT
50 DU
20 Alt. DB Snatch (50/35)
20 T2B
Wednesday 01/11
TWO IN A ROW!!! We’re happy to announce that we have won BEST ON LONG ISLAND for a second year! Thank you to everyone for your continued support and for voting for us. We wouldn’t be here if it weren’t for you.
Body Armor - 4RNFT
:15 sec L-hang/:30 sec Tuck Hold
10 Single leg glute bridges ea.
10 Banded pull aparts
25 Banded bicep curls
WOD - 10 RFT
5 Burpees
10 Wallballs (20/14)
15/12 Cal Row
Tuesday 01/10
Strength - Every 2:00 x 5 Sets
2 Deadlifts = 2 Hang Power Cleans
Build
WOD - 4:00 on + 1:30 Rest x 3 Rounds
2-4-6-8…
Deadlifts(95/65)
Hang Power Cleans
Box Jumps (24/20)
monday 01/09
Strength - Every 2:00 x 4 Sets
5 Strict Press + 5 Push Press
Build based off feel
WOD - 5RFT
30-25-20-15-10 Cal Row
10-20-30-40-50 Sit ups
5 Ring MU (12 Pull ups)