Friday 01/12

Strength Day

Part 1 = Every 2:30

• 6 x 6 Back Squats

• @ 65% of 1 RM

Part 2 = Every 90s x 10 Sets

• Sets 1-5 : 1 Hang Clean + 1 Low Hang Clean

• Sets 6-10 : 2 Cleans

• Build on the sets based off feel

Thursday 01/11

We are still waiting on the 2024 “Best on Long Island” results!! I know many of you saw a post on social media we were tagged in, but that was last years result. They just recently decided to showcase past winners in the fitness category.

We will of course keep everyone updated if we won!

WOD- OTM x 40 mins

• Min 1 = 12 Standing DB Skull Crushers

• Min 2 = 10 Burpee Box Jump (24/20)

• Min 3 = 50ft DB FR Walking Lunge

• Min 4 = Max Cal Row/Ski/Bike (=Score)

• Min 5 = Rest

Wednesday 01/10

Strength - Every 90s x 8 Sets

• 2-2-2-2-1-1-1-1 Hang Power Snatch

• Build to a heavy single

WOD- 5 RFT

• 12 Hang P Snatch (75/55)

• 8 Overhead Squats

• 12 Push Ups

Tuesday 01/09

Monday 01/15, MLK Jr. Day, we will be running a normal schedule.

Strength - Every 2:00 x 6 Sets

• 3-3-2-2-1-1 Deadlifts

• Build to a heavy single

WOD - 10 RFT

• 5 Deadlifts (225/155)

• 10 Wallballs (20/14)

• 20 DU

Monday 01/08

Body Armor - OTM x 12 mins

• Min 1= 50ft. Handstand Walk (:40 practice/holds)

• Min 2= :20 Side Plank ea

• Min 3= 20 Hollow Tucks

WOD- 4:00 AMRAP + 4:00 Rest x 3 Sets

• Set 1 = 21 Cal Row + 15 Lateral Burpees over rower + Max Pull ups

• Set 2 = 15 Cal Row + 15 Lateral Burpees + Max C2B

• Set 3= 9 Cal Row + 15 Lateral Burpees + Max BMU