Monday 07/28

Today is the day! The annual Long Island Lifeguard Championship hosted at Smith Point Beach will begin their opening ceremonies at 9:45am. If you have the chance come down and watch your local lifeguards face off against teams from all across the island. They will put their rescue techniques to the test, you don’t want to miss this.

Strength - OTM x 10 mins

• 1 “Cluster” (Squat clean thruster)

• Build based off feel

WOD - 20 min AMRAP

• 25/20 Cal Row

• 15 T2B

• 15 Thrusters (75/55)

Friday 07/26

Smith Point Lifeguard tournament is this Monday the 28th! Competition will start at about 10am, come down to watch and support if you can!! It’s an incredible display of life saving techniques they use day in and out to keep our beaches safe!

Strength Day

Part 1 - Every 2:00

• 8 x 4 Back Squats

• @ 75-80% of 1RM

Part 2 - 12 Sets

• Sets 1-6 = Every 90s : 1 Snatch + 1 Hang Snatch

• Sets 7-12 = OTM : 1 Snatch

• Build based off feel

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)