Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
5-10lbs heavier than last week or 75% of 1RM
Part 2 - Cleans
Set 1 : 1 Clean every :30 x 8 Reps @ 65-70%
Rest 1:00
Set 2 : 1 Clean every :30 x 8 Reps @ 70-75%
Rest 1:00
Set 3 : 1 Clean every :30 x 8 Reps @ 75-80%
WOD - For Completion
ALT OTM x 12 mins
12 SDHP (75/55)
12 Bar Facing Burpees
Rest 4:00
ALT OTM x 12 mins
15/12 Cal Row
12 T2B (Mod: 20 Sit ups)
Strength - Every 3:00 x 4 Sets
6-8 Bench Press +
6-8 Strict Pull ups
WOD - 12 min AMRAP
30 DU
10 HSPU
1 Rope Climb
Strength - Every 90s x 8 Sets
1 Power Clean + 1 Front Squat + 1 Push Jerk
Build based off feel
WOD - 10 RFT
150m Row
3 Power Cleans
3 Front Squats
3 Push Jerks (155/105)
Strength - Every 2:00 x 3 Sets
5-5-5 Deadlift
Build based off feel
Unbroken sets
WOD - 3RFT
21-15-9 Deadlifts (225/155)
42-30-18 Box Jump Overs (24/20)
42-30-18 Sit Ups
