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January 1st Schedule: 11am, 12pm, 3:45pm, 4:45pm Middle School/High School, 5:30pm, 6:30pm, 7:30pm

Monday
20 Rounds:
1 ???
7 ???

Find a heavy weight for each arm:
12 One Arm Swings
10 Waiters Squat
8 Push Press

Tuesday 
Cuban Press Complex x 10
then…
3 Rounds:
20 Sec Pronated Bar Hang
Lemon Squeeze x 10
20 Sec Supinate Bar Hang
Kip to Relax x 10
Hanging Straight Leg Raise x 10
Romanian Deadlift x 10 with empty bar

7 Rounds of 30sec on, 30sec off:
Toes to Bar
Ring Dips
Bodyweight Deadlift
Handstand Push-Ups
*Low score counts.*

Wednesday
3 Rounds:
Two Foot Single-Unders x 1 minute
Hollow Hold x 30sec
then…
Two Footed Hops to DU height x 8 tabata intervals
then…
2 Rounds:
1 Arm Suitcase DL x 10/arm at 35/26
10 Alternating Samson Lunges

4 Rounds:
1 Minute KB Snatch 53/35 (R1:Left, R2:Right, R3:Left, R4: Right)
1 Minute Sit-Ups
1 Minute Lunges
1 Minute Rest
*Count up score FGB style.*

Thursday 
2 Rounds Per Arm:
1 Arm Push Press x 5
1 Arm Waiters Squat x 5
1 Arm Thruster x 5
1 Arm OH Squat x 5
1 Arm Sotts Press x 5

24-21-18-15-12-9
SDHP 75/55
Box Jumps 24/20
Push Press 75/55

Friday 
3 Rounds:
Alternating Squat +Thoracic Extension Rotation x 10
Eccentric Ankle Dorsiflexion x 10 per side
Squat Press Out x 5 with light weight. Slower down, faster up tempo.
Banded Posterior Hip Distraction x 1min/side

then 25 OH Squats with an empty bar

Skill: 3 Position Snatch

3 Rounds:
15 Pull-Ups
12 Lateral Bar Burpees
9 Snatches (squat) 115/75

Saturday
Teams of 3
Amrap 7
50 Back Squats 135/95
50 Back Squats 185/125
Max Back Squats 225/155

Rest 3 min

Amrap 7
50 Bench Press 135/95
50 Bench Press 155/105
Max Bench Press 185/125

Rest 3 min

Amrap 7
50 Deadlifts 185/125
50 Deadlifts 225/155
Max Deadlifts 275/185

Sunday
8 Rounds of 20s on, 10s off:
Kettlebell Swing 53/35
Row for Cals
V-Ups
Shuttle Sprint (10m)
*Low score counts.*

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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