Tuesday 01/16

Strength - Every 2:00 x 6 Sets

• 5-5-5-3-3-3 Deadlifts

• Build to a heavy set of 3 (unbroken sets)

WOD - 4 Rounds

• 1:30 = 25/20 Cal Row

• 1:30 = 15 T2B + 10 DL (225/155)

• 1:00 = Max Burpees (=Score)

• 2:00 = Rest

Monday 01/15

All classes are on today!

Strength - Every 90s x 8 sets

• 2-2-2-2-1-1-1-1 Squat Clean Thruster

• Build to a heavy single

WOD- 5 RFT

• 27 - 21 - 15 - 9 - 3 Thrusters (75/55)

• 5 - 4 - 3 - 2 - 1 Wall walks

• 50 DU

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