Blog

MONDAY
As a superset:
Sumo DL
WU: 4 x 4
Work Sets: 4×2
NO REST
DB RDL
WU: 4 x 4
Work sets: 4 x 8
Rest 90seconds

60sec on, 120sec off x 6
10 Thrusters 50/35
Row max Cals

2 Rounds – Rest as little as possible
Front Plank on Elbows x 60 Seconds
Side Plank with Leg Abduction x 5 reps with 3 second hold each rep per side

TUESDAY
Weighted Chin-Ups – 3 x 5, rest 60sec between sets

Superset x 3
Band Pull Aparts x 15
NO REST
10 Stretch Push-Ups on KBs
REST 45sec

AMRAP 10 minutes
Strict Toes to Bar x 6
V-Up x 8
Barbell Strict Press x 12 at 60% 1RM

Barbell Overhead Hold: Accumulate 2 minutes overhead with 80-110 percent of your 1 rep max Strict Press.

WEDNESDAY
Front Rack Box Step-Ups
3 x 10 at 100% weak side 10RM
Rest 1 Minute between legs

90sec on, 30sec off x 3
Sled 135/90
Farmers Carry heavy
Dball/Sandbag over the shoulder
Plank
NO SCORE

THURSDAY
45:15 x 4
Box Jump x 30/24
RKBS 70/53
Burpee
Row
Rest
Score is total reps per round

10 minutes for quality:
Turkish Sit-Up x 8/8
Roll-Out x 8
Lemon Squeeze x 8
Suitcase DL x 8/8 with 2 count pause at bottom

FRIDAY
As a Superset
Close Grip Bench
WU: 3 x 4
Work Sets: 4 x 2
NO REST
Bent Over DB Row
WU: 3 x 4/4
Work Sets: 4 x 8/8
REST 30s between arms
REST 90s before benching again

10, 9, 8, 7…..1
Strict Ring Dip
Strict Pull-Up any grip

SATURDAY
12 minutes to build to a heavy set.
*no misses
Power Clean
+
Push Jerk
+
Thruster
+
Clean
+
Split Jerk

3 Rds for time:
50 DUs
35 Wallballs20/14
20 Alternating DB Snatches 50/35

SUNDAY
Teams of 2
AMRAP 18
16/12 Cal Row
10 Burpees over the Rower

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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