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SOAR Winter Wonderland is on December 9th!  Details and tickets HERE.

Naughty or Nice is on December 16th!  For details and registration, go HERE.


Monday
Every 2 Min x 10 Min
1 Clean Deadlift + 1 Clean Pull + 1 Hang Clean (top of knee) + 1 Front Squat + 1 Split Jerk
*Use first 3-5 rounds warm-up to your weight for the remainder of the sets.*

5 Rounds:
10 Power Cleans 135/95
10 Burpees

Tuesday
Strict Muscle-Up Skill Work
6 Rounds for Calories
30 Sec Max Calorie Row
Rest 2:30

2-3 Rounds
Standing Straight Leg Hold 2 x 10s per leg
Lemon Squeeze x 10
L-Hang x 10s
Superman Hold x 20s
Samson Stretch x 20s per side

Wednesday
Strict Press 5 x 5 @ 75% with 5 sec negative
superset with 10 ring rows between each set

Amrap 10 Minutes
Alternating 1 Arm Dumbell Clean and Jerk 50/35 x 16
50 DUs

2-3 Rounds
1 Arm Overhead Carry x 60ft per arm
Alternating Push-Up Shoulder Tap x 10 with 3 second hold at top
5 Strict Toes to Bar or leg lifts as high as possible
1 Arm Swing x 15 per side

Thursday 
Handstand Walking
Tabata
Box Jumps 24/20
Rest 1 Minute
Hang Power Snatch 75/55
Rest 1 Minute
Push-Ups

6-10 Minutes for Quality
Bent Knee Hollow Hold x 3-5 breathes
Side Plank x 3-5 breathes per side
Superman Hold x 3-5 breathes

Friday 
Sumo Deadlift – 3 x 8 @ 10RM superset with 7 Box Hamstring Curls per leg after each set

4 Rounds:
25 Wallballs 20/14
15 Deadlifts 225/155

Saturday
Complete 2 Rounds as a Team of 2
50 Dumbell Step-Ups 35/20
50 Burpees
50 Toes to Bar
50 Burpees

12 Minutes for Quality
Pallof Squats x 10 per side
1 Minute 1 Arm Overhead Hold per side
10 Ring Fallouts
1 Minute Waiters Hold per side

Sunday
Back Squat 3 x 10 @ 60-75% your 1RM

AMRAP 20 Minutes
3 Wall Walks
6 SDHP 70/53
9 V-Ups
12 Alternating DB Snatches 50/35
15 Sit-Ups

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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