Blog

Monday
Tabata Chest-to-Bar Pull-Ups
*Low score counts.*

Amrap 12 Minutes:
15 Deadlifts 225/155
15 HSPU

3 Rounds for Quality
Cat Camel x 5
Thoracic Extension Rotation x 5/side
Standing Pass Through x 10
Prone Pass Through x 10

Tuesday
Every 2 Minutes x 10
Halting Snatch Deadlift + Snatch Pull + Hang (top of knee) Snatch + Overhead Squat
*Add 5-10lbs from last week. Sets 1-5 are warm-up, hold the same weight on sets 6-10.

AMRAP 7 Minutes:
9 Overhead Squats 95/65
35 Double-Unders

Wednesday
Every 4 Minutes x 5 Rounds
21/15 Cal Row
14 Alternating DB Power Snatches 50/35
7 Burpee Box Jump Overs 24/20
*Score is the slowest round.

Thursday 
AMRAP 20 Minutes as a Team of 3
50 Strict Pull-Ups
75 Bench Press 135/95

Friday 
Front Squats
Absolute Strength: 4×4@80% with a slower down, faster up tempo.
Stamina: 15×2@65%, rest 60sec, with a slower down, faster up tempo.

Open Workout 11.5
AMRAP 20 Minutes
5 Power Clean 145/100
10 Toes to Bar
15 Wallballs 20/14

Saturday
Bikes, Farmers Carry, Sleds, Stones, Oh My!

Sunday
AMRAP 20 Minutes as a Team of 2
60 Cal Row
50 Slam Balls 30/20
40 DB Power Cleans 50/35
30 Push Jerks 50/35

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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