Thursday 07/24

This Monday 07/28 is the Long Island Lifeguard Championships hosted at Smith Point beach. Opening ceremonies will begin at about 10am, if you’re free come down and cheer them on!!

Time Trial - 500m Row

WOD - 5 RFT

• 50-40-30-20-10 Double Unders

• 50-40-30-20-10 Sit Up

• 10-8-6-4-2 Deadlifts (225/155)

Wednesday 07/23

Strength - Every 2:30 X 4 Sets

• 5 Strict Press + 5 Push Press

• Unbroken sets, build based off feel

WOD - 20 min AMRAP

• 10 Pull ups

• 10 Box Jump Overs (24/20)

• 10 Push ups

• 10 DB Box Step Ups (50/35)

Tuesday 07/22

Strength - OTM x 10

• 1 Power Clean

• Establish a heavy single

WOD - 8:00 AMRAP + 2:00 Rest x 3 Sets

• 800m Run

  In time remaining (pick up where you left off for AMRAPs 2 + 3)

• 10 Power Cleans **

• 10 Lateral Burpees

  ** Set 1 = (155/105) Set 2 = (135/95) Set 3 = (115/85)

Monday 07/21

Strength - Every 2:00 x 5 Sets

• 3 Front Squats

• Begin ~ 60-65% and build based off feel

WOD - For Time

• 50 T2B

• 100 Wallballs (20/14)

• 1,500m Row

  ***partition as needed***

Friday 07/18

7:00am class added to every Friday during July and August

Strength Day

Part 1- Every 2:00

• 7 x 5 Back Squats

• @ 70-75% of 1RM

Part 2 - OTM x 10 mins

• Sets 1-5 = 2 Cleans

• Sets 6-10 = 1 Clean

• Begin ~ 65% and build