Blog

UPCOMING EVENTS

Bros and Brews – Friday, October 12th for guys only!  For SOAR members and their friends!  This is a FREE event that includes and workout and hang time.  All we ask is that you bring some food!  BYOB.  Register HERE.

Master Your Squat – Tuesday, October 16th from 7:30pm – 8:30pm.  Learn from local physical therapist how to squat the best way for your build.  This is a FREE seminar.  Let us know you are coming by going HERE.

WOD and Wine – Friday, October 19th for women only.  For SOAR members and their friends.  This is a FREE event that includes a workout and hang time.  All we ask is that you bring some food!  BYOB.  Register HERE.

BARBELLS For BOOBS – Saturday, November 3rd.  Details TBA.


MONDAY
Front Squat
Heavy 5 with a pause in the bottom in 12 minutes.
Add weight, complete max reps with pause.

Teams of 2, Alternate full rounds:
10 Rounds (5 each)
Row 15/12 Cals
5 Thrusters 95/65
5 Hang Power Cleans
5 Shoulder to Overehead

TUESDAY
21-15-9
Pull-Up
Deadlift 225/155

3 Rounds:
Standing Straight Leg Hold 2 x 10s per leg
Lemon Squeeze x 10
L-Hang x 10 seconds
Superman Hold x 20 seconds
Samson Stretch x 20 seconds per leg

WEDNESDAY
Handstand Push-Ups
3 x max strict

5 Rounds:
50 DU
10 Alternating Overhead Reverse Lunges with 50/35 in Left Hand
10 Alternating Overhead Reverse Lunges with 50/35 in Right Hand

THURSDAY
EMOM x 30
1)200m Run
2)15 Goblet Squats 53/35
3)15 V-Ups
4)Max Burpees
5)Rest

10 min for quality:
Bent Knee Hollow Hold x 5 breathes
Side Plank x 5 breathes per side
Superman Hold x 5 breathes

FRIDAY
5 x 45:15
Box Jumps 24/20
Hang Power Snatch 75/55
Row for Cals
Alt. DB Hang Power Clean and Jerk
Rest

SATURDAY
5 Rounds:
5 Bar Muscle-Ups
8 Hang Cleans 135/95

SUNDAY
40 – 30 -20 – 10
Alternating DB Power Snatch 50/35
400m

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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