Blog

Monday 
Ring Muscle-Up Skill Work

4 Rounds:
30 Wallballs 20/14
60 Double-Unders

5 Rounds for Quality
20 Seconds of Roll Outs
40 Seconds Superman Hold

Tuesday
Every 90s x 10: Snatch Deadlift + Snatch Pull + Snatch
*Add 5-10lbs from last week.

Open Workout 15.1A
15 Toes to Bar
10 Deadlifts 115/75
5 Power Snatches 115/75

Wednesday
5 Rounds of 40:20
Thrusters 95/65
Strict Pull-Ups
*Low score counts.

7 Minutes for Quality – Turkish Get-Ups

Thursday 
Alternating with a Partner:
2 Minutes Max Cal Row
90 Seconds Max Cal Row
60 Seconds Max Cal Row
30 Seconds Max Cal Row

10 Minutes for Quality:
Single Leg Hold x 10s per side
10 Lemon Squeezes
20 Second L-Hold
Samson Stretch x 20s per side

Friday 
Front Squat
3 x 1 @ 90%
or
15 x 2 @65% every 55 seconds

AMRAP 8 Minutes
9 Handstand Push-Ups
3 Cleans 185/125

Saturday
AMRAP 20 Minutes as a Team of 2
3, 6, 9 etc…
Kettlebell Swings 53/35
Box Jump Over 24/20
DB Hang Power Clean and Push Jerk 50/35
*Athlete one completes 3 of each movement, then athlete two completes 3 of each movement, and so on…

AMRAP 10 Minutes
100M Overhead Carry per Arm
*Complete one thruster every 10m.

Sunday
5 Rounds
20 Abmat Sit-Ups
20 Jump Lunges
60 Ft One Arm Farmers Carry per Arm 70/53

Core with time available.

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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