Friday 07/26

Congrats to coach Pats landline team that took home a first place finish in their event last night at the East Hampton lifeguard tournament.

Catch more lifeguard action this Monday 07/29 down at Smith Point beach for their annual Long Island Lifeguard Championship. The competition will begin at 10am on the beach in front of the pavilion.

Strength Day

Part 1 - Every 2:00

• 10 x 3 Back Squats

• @80% of 1RM

Part 2 - Every 90 x 10 Sets

• Sets 1-5 : 1 Hang Snatch + 1 Snatch

• Sets 6-10 : 1 Snatch

Thursday 07/25

If you did not receive our mass email with a 20% off code for TYR please let us know so we can get you back on our main email list!

Skill - OTM x 10 mins

• Even : 2-3 Ring MU

• Odd : 50ft Handstand Walk

WOD - 4RFT

• 15 T2B

• 400m Run

• 15 Burpees

Wednesday 07/24

This Monday July 29th is the annual Smith Point Lifeguard Tournament! Opening ceremonies will begin between 9:30-10am down at Smith Point Beach by the main pavilion. Shortly after event 1 will kick off. Come down to see an amazing display of rescue races among talented lifeguards all across Long Island. Coaches Pat and Esek will be competing too!

Strength - Every 3:00 X 4 Sets

• 12 DB Bench right into….

• Max Strict Pull ups

WOD - 5RFT

25-20-15-10-5

• Wallballs

• KB Swings (53/36)

• Box Jump Overs (24/20)

Tuesday 07/23

Strength - Every 2:00 x 6 Sets

• 3 Deadlifts

• Build based off feel. Tap & Go sets

WOD - For Time

• 30 DL (155/105)

• 600m Run

• 20 Power Cleans

• 400m Run

• 10 Front Squats

• 200m Run

Monday 07/22

Body Armor - OTM x 12 mins

• 10 Bentover Barbell Rows

• :20 Side Plank ea.

• 100m Sprint

WOD - 3RFT

• 80 DU (120 Singles)

• 50 Sit Ups

• 30/24 Cal Row

• 10 DB Hang Snatch (R)

• 10 DB Hang Snatch (L)

  REST 3:00 AFTER EA. ROUND