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Monday
Every 2 Minutes x 10 – Halting Snatch Deadlift + Snatch Pull + Hi Hang Snatch (hips) + 1 Overhead Squat
*Rounds 1-5 are warm-up, hold the same weight rounds 6-10.

4 Rounds
5 Power Snatch 135/95
10 Lateral Burpees

Extra
Accumulate 1 minute in the bottom of a Back Squat at 30% of your 1RM

Tuesday 
Tabata One Arm DB Power Clean and Push Jerk 50/35
Tabata Sit-Ups
Tabata Push-Ups
Tabata DUs
*Low Score Counts

Extra
2 Rounds for Quality
Ring Row x 10 with slower down, faster up tempo
Bottom of Ring Dip Hold x 10sec
Ring Dip x 5 with slower down, faster up tempo

then Tabata Kipping Tight and Small

Wednesday
1RM Front Squat then Stamina Test

5 Rounds:
10 Russian Kettlebell Swings 70/53
20 Walking Lunges

Thursday 
Skill: Candle Sticks

AMRAP 15 Minutes
3, 6, 9, 12…
Slam Ball 30/20
Box Jumps 24/20
V-Ups

8-10 Minutes for Quality
Alternating Bird Dog x 10 with 2 breath hold
Alternating Dead Bug x 10 with 2 breath hold
Side Plank x 10 per side with 2 breath hold

Friday 
Bench Press – 12 Minutes to heavy 5 then 2 x 5 @ 90%

AMRAP 10 Minutes
7 Power Cleans 135/95
7 Push Jerks 135/95
7 Chest-to-Bar Pull-Ups

Turkish Sit-Up 3 x 10 per arm
then…
Accumulate 2 Minutes of an Overhead Barbell Hold at 80% your 1RM Strict Press (5 Minute Cap)

Saturday
AMRAP 15 Minutes
60 Double-Unders
30 Wallballs 20/14
15 Deadlifts 245/165

3 Rounds Per Arm
5 High Pulls
5 Hang Power Snatch
50m Overhead Carry

Sunday
AMRAP 3 Minutes
Row 15/12 Calories
12 Alternating DB Power Snatches 50/35
Rest 3 Minutes
Repeat for a total of 3 rounds.

10 Minutes for Quality
Sled Drag x 50ft
20 Second L-Hold

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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