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BROS AND BREWS NIGHT – 9/22 AT 7PM, REGISTER HERE, ITS FREE!

WOD AND WINE NIGHT – 10/6 AT 7PM, REGISTER HERE, ITS FREE!

BARBELLS FOR BOOBS – 10/14 AT 8AM, 9AM, AND 10AM CLASSES.  JOIN OUR TEAM HERE

LABOR DAY SCHEDULE:  ONLY 8AM AND 9:30AM CLASSES!

Monday
“Glenn”
135/95 Power Clean and Push Jerk x 30
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

Tuesday
AMRAP 22 Minutes
50 Wallballs 20/14
40 Alternating DB Power Snatches 50/35
30 Walking Lunges
20 Box Jumps 24/20

6 Rounds
15 Sit-Ups
30s Plank

Wednesday
Sumo Deadlift – 15 minutes to a heavy 3 with a double overhand grip

4 Rounds of 45:15
Row for Cals
Sit to Stand with 30/20 Slam Ball
Double KB Front Rack March 70/53
Rest 1 Minute

Thursday 
Skill: Handstand Walking

15-12-9-6-3
Handstand Push-Ups
50 Double-Unders after each round

3 Rounds for Quality
Pallof Series x 5 per side
1 Arm Farmers Carry x 100m per arm
Roll Outs x 5
Good Morning x 12

Friday 
4 x Max Bar Muscle-Ups

“Helen”
3 Rounds:
400m
21 Kettlebell Swings 53/35
12 Pull-Ups
*Compare to 7/7/2017*

3 Rounds:
Face Pulls x 20
Alternating Zottman Curls x 20

Saturday
AMRAP 3 Minutes
21/15 Calorie Row
21 Erg Burpees
Max Thrusters 75/55

Rest 3 Minutes

AMRAP 3 Minutes
18/12 Calorie Row
18 Erg Burpees
Max Thrusters 95/65

Rest 3 Minutes

AMRAP 3 Minutes
15/10 Calorie Row
15 Erg Burpees
Max Thrusters 115/75

Rest 3 Minutes

AMRAP 3 Minutes
12/8 Calorie Row
12 Erg Burpees
Max Thrusters 135/95

Sunday
Front Rack Box Step-Ups – 3 x 10 per leg at 95% 10RM or 25-30% 1RM Front Squat

EMOM till Failure
Perform 1 Snatch (power or squat) until you can’t anymore. Switch to Cleans (power or squat) until you can’t Clean it anymore. Then switch to Deadlifts until failure.
*Weight starts at 95/65, add 10lbs per minute.*

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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