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
EMOM x 15:
1) Back Squat x 6 (go up each round)
2) Single Arm High Pull x 6/6 (pick a weight you could do 8-10 with)
3) Tempo Ring Row x 6 (4121)

4 Rounds:
30 Wallballs 20/14
400m Run

TUESDAY
Every 75s x 5:
1 Muscle Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
*Add weight each round, you should be able to go heavier than wod.

Amrap 18 as a Team of 2:
10 Hang Power Clean and Push Jerks 135/95
12/8 Cal Row
*Alternate Full Rounds

3 Rounds:
Overhead Carry x the room with each arm
Alternating Push-Up Shoulder Tap x 10 with a 3 count hold at the top
Strict Toes to Bar x 5

WEDNESDAY
“Fran”
21-15-9
Thruster 95/65
Pull-Ups

15 Minutes for Quality:
5 Inch Worms
Leg Abducted Rock Backs x 5/5
Kettlebell Windmill x 5/5
20sec dead hang
Table Top x 5 with a 5 second hold at the top

THURSDAY
1 minute of work, 2 minutes rest x 5:
5 Deadlifts (add weight each round, last set should be near failure)
Max Push-Ups in remainder of minute after deadlifts

30 Toes to Bar
40 Alt. Dumbell Power Snatches 50/35
50 Single DB Box Step-Overs 50/35 at 24/20
40 Alt. Dumbell Power Snatches 50/35
30 Toes to Bar
*20 Minute Cap*

FRIDAY
Double Under/Triple Under Practice

AMRAP 15:
50 DUs
25 Slam Balls 30/20
15 Burpees

12 Minutes for Quality
Bird Dog x 10 with a 2 breath hold at the top of each rep
Dead Bug x 10 with a 2 breath hold at the bottom of each rep
Side Plank + Leg Abduction x 10 with a 2 breath hold at the top of each rep

SATURDAY
EMOM x 18:
1) Muscle Snatch + Snatch Balance + OH Squat x 2
2) Face Pull x 15 plus KB Waiters Carry
3) Rest

AMRAP 12 Minutes:
5 Power Snatch
5 Overhead Squats
Run 200m

SUNDAY
30 Ring Dips
40 Box Jumps 24/20
50 Kettlebell Swings 53/35
60 Walking Lunges
50 Kettlebell Swings
40 Box Jumps 24/20
30 Ring Dips

6 Rounds:
Sit-Up x 15
Plank x 30 seconds – 1 Minute

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!