Blog

Monday
“Hansen”
5 Rounds for Time:
30 Kettlebell Swings 70/53
30 Burpees
30 Straight Leg Sit-Ups

Tuesday
Back Squat
15 minutes to a heavy 3
Complete 4 x 3 at 85-90% of above, resting 2:30 between sets

10 Minutes for Quality
Push Plank Hold on Rings x 5 Breaths
1 Arm Overhead DB/KB Hold x 5 Breaths
Romanian Deadlift x 8 with 5 Breath Hold
Side Plank + Leg Abduction x 3 with 5 Breath Hold

Wednesday
3 x 8 Single Arm DB/KB Press with 100% of 10RM
Push Jerk – 15 Minutes to NEW 3RM Touch-N-Go

“Tabata Something Else”
Push-Ups
Pull-Ups
Sit-Ups
Air Squat

Score = Total Reps

Thursday
Battery Test
8 Minutes to Max Power Clean
then…
AMRAP 8 Minutes
Power Cleans @ 90% of above

3 Rounds
Turkish Sit-Ups x 8/8
Roll Out x 8
Sumo Goodmorning x 8

Friday 
15 Minutes to heaviest Snatch Pull + Low Hang Snatch

“Nancy”
5 Rounds for Time:
400m
15 Overhead Squats 95/65
*Compare to 5/5/17

Saturday
UNKNOWN

Sunday
Sumo Stance Goodmorning
3 x 12 heaviesh

Teams of 2, Complete 2 Rounds:
Row 100 Calories
Single Arm DB Push Press x 100 reps at 50/35
50 STRICT Pull-Ups

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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