Blog

MONDAY
Teams of 2:
100 Wallballs 20/14
100 DB Power Snatches 50/35
100 Wallballs 20/14

10-15 minutes for Quality
20s Hollow Hold
20s Side Plank per side
20s Samson Stretch/side

TUESDAY
EMOM x 5, add weight every round:
3 Push Press + 3 Hang Power Cleans

EMOM x 18:
1) 7 Power Cleans 155/105
2) 50 DUs
3)15/12 Cal Row

WEDNESDAY
Super Set:
CGBP: 4×4 5-10lbs heavier than last week.
Rest 0s
4 x 10 DB Row
Rest 60s

4 rds for Quality with a 12 min cap:
Strict HSPU x 5 or Seated DB Press x 7
10 V-Ups
15 Ring Rows
*everything at slower down, faster up tempo including v-ups.

2 Rounds:
2 Arm Farmer Carry x 50 meters @ moderate to heavy weight.

THURSDAY
Front Rack Box Step-Ups:
3 x 10 @85% weak leg, rest 1 min between legs

2 x 10 Clams Shells at 2121 tempo

AMRAP 7 Min:
3, 6, 9, 12…
KBS 53/35
Box Jump Over 24/20

FRIDAY
EMOM x 8 at the same weight:
Snatch Pull with 4s pull + Hang Snatch from below the knee

5 Rounds of 3 min on, 3 min off:
500m row + max burpees

SATURDAY
Teams of 3:
6 Rope Climbs
20 Clusters (135/95)
9 Rope Climbs
35 Clusters (135/95)
12 Rope Climbs
50 Clusters (135/95)

4 Rounds
1 Arm Overhead Carry Right Arm x 50 meters
1 Arm Overhead Carry Left Arm x 50 meters
No rest between rounds.

SUNDAY
Superset:
Sumo DL 3×4 at a weigth heavier than last week
Rest 0 sec
3 x 10 DB Romanian DL
Rest 90sec

EMOM x 16
Odd: 30s max 30ft shuttle sprints (rig)
Even: 30s Alternating DB Power Cleans 50/35
*Low score counts

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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