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Monday:
Tabata Strict Chin-Up for total reps
EMOM x 16:
Odd: 1-5 Bar Muscle-Ups
Even: 20 Alt DB Power Snatch 50/35
3 sets: Band Pull-Aparts x 20, Hammer Curl x 10

Tuesday:
15 min for Quality (start anywhere):
Row 250m with Damper at 0
20s Bar Hang
10 one arm suit case deadlifts per arm LIGHT
10 Push-Up Ts

Row 1000m Time Trial
2 x 500m at same pace as 1000m Time Trial

Wednesday:
Front Squat – Heavy 3 at 31×1 tempo then 2×3 at 90%
4 Rds
15 OH Squats 95/65
50 DUs

6 rds UNBROKEN: 15 Sit-Ups, 30s plank

Thursday:
AMRAP 5 min:
12 Hg Pwr Sn 75/55
12 Burpees
Rest 2 min
AMRAP 5
9 Hg Pwr Sn 95/65
9 Burpees
Rest 2 min
Amrap 5 min
6 Hg Pwr Sn 115/75
6 Burpees

Friday:
2 rounds: Push-Up Shoulder Tap x 10, PVC pass thru x 10
Establish 80-120m max Overhead Carry with DB or KB. 3 attempts per side at the most!
Push Jerk – 3RM T-n-G in 12 minutes
AMRAP 15 Minutes: 5 Power Cleans 165/115, 10 V-Ups, 20s L hold

Saturday:
31 Heroes

Sunday:
AMRAP 20 Min:
3 Wall Walks
100 Single Unders
6 STRICT Toes to Bar
100 Single Unders
9 KB Swings (American) 70/53
100 Single Unders

3 Rounds:
Pallof Series x 5 each position, hold for 2 breathes https://vimeo.com/164619444
1 arm farmers carry x 100m each arm
Barbell Roll out x 5
Goodmorning x 12 LIGHT

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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