Blog

Monday
Open Workout 13.2
AMRAP 10
115/75 Shoulder to Overhead x 5
115/75 Deadlift x 10
15 Box Jumps 24/20 (Step-Ups allowed)

3 Rounds for Quality
10 Turkish Sit-Ups per arm
Barbell Overhead Hold x 90s @ 80% of 1RM Strict Press

Tuesday
1RM Snatch

Open Workout 13.1ish
40 Burpees
30 Snatches (power or squat) 95/65
30 Burpees
30 Snatches (power or squat) 115/75
20 Burpees
30 Snatches (power or squat) 135/95
10 Burpees
Max Snatches (power or squat) 165/115

Wednesday
Team of 2, AMRAP 25
Alternate Full Rounds
60ft Front Rack Lunge 50/35
15 Toes to Bar

3 Rounds for Quality
10 Ring Rows @ 2121 Tempo
10 Sec Bottom Of Ring Dip Hold
5 Ring Dips @ 2121 Tempo

Thursday 
AMRAP 3
24 Box Jumps 24/20
18/12 Cal Row
Max Power Cleans 115/75
Rest 3 Minutes
AMRAP 3
21 Box Jumps 24/20
15/10 Cal Row
Max Power Cleans 135/95
Rest 3 Minutes
AMRAP 3
18 Box Jumps 24/20
12/9 Cal Row
Max Power Cleans 155/105
Rest 3 Minutes
AMRAP 3
15 Box Jumps 24/20
10/7 Cal Row
Max Power Cleans 185/135

Friday 
1RM Front Squat

Open Workout 13.5
95/65 Thruster x 15
C2B Pull-Up x 15
*In order to keep progressing:
3 rounds by minute 4
6 rounds by minute 8
9 rounds by minute 12
12 rounds by minute 15 and so on

Saturday 
7 Rounds of 1 Minute On, 1 Minute Off
35 DU’s
Max DB Hang Power Cleans 50/35

Core

Sunday
EMOM x 30
Start anywhere:
a) 12/9 Cal Bike
b) 16 Alternating DB Power Snatch 50/35
c) 14 Push-Ups (deficit if easy on 45lb weight plates)
d) 16 Goblet Squats 50/35
e) 14 V-Ups

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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