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Monday
1 Power Clean Every 40s at 80% x 7 sets
Back Squat
Bar x 10, 7 x 40%, 5 x 55%, 3 x 65.5%, 3 x 72%, 3+ x 81%
5 Rounds:
5 Power Cleans 165/115
10 Burpees

Tuesday
5 x 20:40
Plate Hops
Jump Lunges
Toes to Bar
NO REST BETWEEN ROUNDS
Core with extra time.

Wednesday
Bench Press
Bar x 10, 7 x 40%, 5 x 55%, 3 x 65.5%, 3 x 72%, 3+ x 81%
Strict Chin-Up 4 x max, rest 90 seconds
AMRAP 12 Minutes
10 Push-Ups
20 Alternating Dumbell Snatch 50/35

Thursday
7 Rounds:
3 Minutes of Rowing
3 Minutes Rest
*Goal is to row the exact same amount of meters every round.*

Friday 
Deadlift
Bar x 10, 7 x 40%, 5 x 55%, 3 x 65.5%, 3 x 72%, 3+ x 81%
4 Rounds:
21 Deadlifts 135/95
15 Box Jump Overs 24/20
9 Push Jerks 135/95

Saturday
Team of 2, AMRAP 15 Minutes
3, 6, 9, 12…
Wallball 20/14lbs
Kettlebell Swing 53/35
Calorie Row
*Alternate full rounds. Teammate one completes 3 reps of everything, then teammate two completes 3 reps of everything, then teammate one completes 6 of everything and so on.*

Sunday
100 Double-Unders
50 Sit-Ups
200m
80 Double-Unders
40 Sit-Ups
200m
60 Double-Unders
30 Sit-Ups
200m
40 Double-Unders
20 Sit-Ups
200m
20 Double-Unders
10 Sit-Ups
200m

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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