Tuesday 07/30

Strength - Every 2:00

• 3-3-3-3-2-2-2-2

• Front Squats

• Build to a heavy double

WOD - “Bell” 3RFT

• 21 Deadlifts (185/135)

• 15 Pull Ups

• 9 Front Squats

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Monday 07/29

Today is the Long Island Lifeguard Championships down at Smith Point Beach! Opening ceremonies will begin about 10am with the competition kicking off shortly after. Come down to watch and support coaches Pat and Esek as well as all your other local lifeguards in an amazing display of rescue races.

Strength - Alt OTM x 10 mins

• Even: 3 Tempo Strict Press

• Odd: 20 Hollow Tucks

WOD - 6 RFT

3 Rounds

• 15 Power Cleans (115/85)

• 15 Lateral Burpees

-into-

3 Rounds

• 15 Push Jerks

• 15 Box Jumps (24/20)

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)