Blog

MONDAY
Candle Sticks and Candle Sticks to Pistols

7 rounds:
10 Burpees
20 Sit-Ups

4 Rounds for Quality:
Push Up to Elbow Plank x 20
Bent Over Row x 10 (Barbell)
Pallof Press Hold x 30sec per side
Strict Toes to Bar x 5

TUESDAY
EMOM x 15
1) Hang Clean + 3 Front Squats
2) Single Arm High Pull x 8 strong side
3) Single Arm High Pull x 8 weak side
*build in weight across all sets.
*Faster Up, Slower Down tempo on high pulls.

AMRAP 12:
12 Deadlifts 135/95
9 Hang Power Cleans
6 Thrusters

WEDNESDAY
Strict Ring Muscle-Up

4 Rounds:
Strict Chin-Ups x 30s
Rest 15s
30/24 Box Jumps x 30s
Rest 15s
Strict Ring Dips x 30s
Rest 15s
70/53 RKBS x 70/53 x 30s
Rest 15s

10 Minutes for Quality:
2/2, 4/4, 6/6, 8/8, etc…
Glute Bridge with a 3 second hold at the top
Curl-Ups

THURSDAY
5 Rounds of 45 sec on, 90 sec off:
Row 12/8 Cals
Max Power Snatches 135/95

15 min for quality:
10 Kossacks per side
10/10 Suitcase Deadlifts
20 Sec Table Top Hold
20 Sec Bar Hang
20 Samson Lunges

FRIDAY
5 Sets:
Sumo Deadlift x 16 with a double overhand grip
Half Kneeling Press x 8-10 per side
*Rest 30sec between movements/arms
*Complete every rep with a slower down, faster up tempo.

AMRAP 15:
30 Walking Lunges
30 SDHP 70/53
30 Walking Lunges
30 KB Push Push Jerk 70/53 (15 per arm)
30 Walking Lunges
30 Ring Rows
30 Walking Lunges
30 Slam Balls 30/24

SATURDAY
Teams of 3
2 Rounds (30 Minute Cap):
250 Meter Row (Each)
100 Dumbbell Snatches (50/35)
250 Meter Row (Each)
100 Box Jump Overs (24/20)
250 Meter Row (Each)
100 Wallballs 20/14

SUNDAY
3 sets increasing in weight:
Lateral Box Step Up with KBs in Front Rack x 8 per side
DB Bench Press x 8 at a 31X1 tempo
*Rest 30s between movements/sides

150-120-90-60-30
DUs
50-40-30-20-10
Sit-Ups

4 x 40m
Double KB Front Rack Carry Heavy

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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