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Monday:
Every 30s x 7 min complete 1 Power Clean at 70% your max.

Back Squat
Bar x 10, 7 x 40%, 5 x 55%, 5 x 67.5%, 3 x 76.5%, 1+ x 85.5%

1 Mile Run Time Trial

Tuesday:
5 Rounds of 40:20
KB Snatch 53/35 Left Arm
KB Snatch 53/35 Right Arm
V-Ups
Rest

Core after WOD

Wednesday:
Bench Press
Bar x 10, 7 x 40%, 5 x 55%, 5 x 67.5%, 3 x 76.5%, 1+ x 85.5%

AMRAP 15 Minutes:
3, 6, 9, 12 etc…
Strict Ring Dip
Strict Pull-Up

Thursday:
Every 3 Minutes x 5 Rounds:
10 Lateral Box Jump Overs FAST 24/20
Row 20s for Max Calories

Core after WOD

Friday:
Deadlift
Bar x 10, 7 x 40%, 5 x 55%, 5 x 67.5%, 3 x 76.5%, 1+ x 85.5%

100 DUs
800m Run
80 Air Squats
400M Run with 30/20lb Slam Ball
40 American Swings 70/53
400m Run

Saturday:
15 Minutes to Max Hang Snatch
EMOM x 7 complete 3 reps of 70% of above weight

Strongman

Sunday:
Teams of 2, AMRAP 20 Minutes
100 Walking Lunges
75 Burpees
50 DB Hang Power Cleans 50/35
25 Toes to Bar

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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