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Monday
Every 2 Minutes x 10:
1 Clean Deadlift + 1 Clean Pull+ 1 Clean + 1 Split Jerk
*Use first 5 rounds to build up to weight 5-10lbs heavier than last week.*

AMRAP 6 Minutes
Max Clean (squat) and Jerk (any style) at 80% of above

Tuesday
Amrap 20 Minutes as a Team of 3, must alternate full rounds:
7 Kettlebell Swings 70/53
7/5 Cal Row
7 Burpees

Wednesday
Strict Press 5 x 3-5 at 75%
* 2-second pause at the bottom, the middle and top third of each rep during the concentric phase.*

AMRAP 12 Minutes
10 Overhead Walking Lunges with 50/35lb Dumbell in Left Hand
10 Handstand Push-Ups
10 Overhead Walking Lunges with 50/35lb Dumbell in Right Hand
10 Box Jumps 24/20″

Thursday
AMRAP 4 Minutes:
3 Rope Climbs
30 Double-Unders
Rest 4 Minutes
AMRAP 4 Minutes:
2 Rope Climbs
40 Double-Unders
Rest 4 Minutes
AMRAP 4 Minutes
1 Rope Climb
50 Double-Unders

Friday
Sumo Deadlift – Complete 40 reps at your 10RM with no belt and a double overhand grip. Rest as needed between sets.

5 Rounds:
1 Minute Row
1 Minute Dumbell Thrusters 35/20
1 Minute Rest

Saturday
AMRAP 25 Minutes as a Team of 3:
70/50 Cal Row, 70 Burpees, 70 Power Snatches 75/55
60/40 Cal Row, 60 Burpees, 60 Power Snatches 95/65
50/35 Cal Row, 50 Burpees, 50 Power Snatches 115/75
40/30 Cal Row, 40 Burpees, 40 Power Snatches 135/95
30/20 Cal Row, 30 Burpees, Max Power Snatches 155/105

Sunday
12 Days of Christmas
Perform just like the song. 1 then 2,1, then 3, 2, 1, then 4, 3, 2, 1 and so on.

1 Wall Walk
2 Overhead Squats 95/65
3 Front Squats 95/65
4 Push Press 95/65
5 Box Jumps 24/20
6 Toes to Bar
7 Hang Power Cleans 95/65
8 Pull-Ups
9 Wallballs 20/14
10 Burpees
11 Kettlebell Sumo Deadlift High Pulls 53/35
12 Thrusters 95/65

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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