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Monday
Every 2 min x 5
5 Hang Power Cleans + 2 Push Jerks
Add weight every round.
 
15-12-9-6-3
Hang Power Cleans 135/95
50 DUs
 
2-3 Rounds for Quality
Turkish Sit-Up x 10/Arm
1 Arm Swing x 10/Arm
Sumo Stance Goodmorning x 10
 
Tuesday
Close Grip Bench – 3 x 5, rest 90s
Bent Over DB Row – 4 x 12, rest 30s between arms
 
5 Rounds
20 Sec Strict Toes to Bar
10 Sec Rest
20 Sec Box Jumps 24/20
10 Sec Rest
20 Sec Seated DB Press 35/20
40 Sec Rest
 
Wednesday
Front Rack Box Step-Ups – 10RM on each leg
Band Pull Throughs – 4 x 15
 
Amrap 10 Minutes
3, 6, 9, 12…
Goblet Squat 53/35
RKBS 53/35
Slam Ball 30/20
 
6-10 Minutes for Quality
Shoulder Taps x 20s Slow
1 Arm Overhead Hold x 30s/Arm
Romanian DL x 8 with 5 count hold at bottom
 
Thursday
EMOM x 10
Same weight for every set.
Snatch Pull + Hang Power Snatch + Overhead Squat
 
3 x 500m Row
*Slowes time counts.
 
Friday
Sumo Deadlift – 3 x 5, rest 90s
DB Romanian Deadlift – 4 x 12, rest 60s
 
60:30 x 3
Sled Drag 180/135
Double Front Rack KB Carry 53/35
Plank Hold
 
Saturday
Weight Chin-Up – 3 x 8, rest 60s
Superset x 3
a)Band Pull-Apart x 15
b)Stretch Push-Ups x 10
 
5 Rounds per Arm
12 KB Deadlift 53/35
9 KB Cleans
6 Shoulder to Overhead
 
Side Lying Rotations – 3 x failure
 
Sunday
Team of 2
100 Wallballs 20/14
100 DB Power Snatches 50/35
100 Wallballs 20/14

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17 Passaic Avenue
Hawthorne, NJ 07506

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