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NAUGHTY OR NICE! – Saturday, December 8th.

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!  Register at https://www.boxtribetracker.com/2736/reg/.


MONDAY
EMOM x 15
1) Sumo Deadlift x 5
2) Single Arm Press x 10-12 weak side
3) Single Arm Press x 10-12 strong side
*Try to go up in weight each set.*

AMRAP 7:
Wallballs 20/14
Everytime you break complete 10 Burpees

TUESDAY
Skin the Cat Skill Work

6 Rounds:
12 SDHP 70/53
12 Toes to Bar

3 Rounds:
Turksih Sit-Up x 8/8
DB Row x 8/8
Roll Out x 8
Sumo Stance GM x 8

WEDNESDAY
EMOM x 12
1) Front Rack Step Ups Weak Side x 10
2) Chin-Ups x 5-10
3) Front Rack Step Ups Strong Side x 10
4) Rest
*Go up in weight each set*

AMRAP 10:
2, 4, 6, 8, 10, etc…
Bar Muscle-Up
50 Double-Unders between sets

2-3 Sets:
Alt. Hammer Curl x 20
Band Press Downs x 20
Face Pull x 20

THURSDAY
Turkish Get Up
AMRAP 7 minutes for quality

45:15 x 3
Box Jump 30/24
Slam Ball 30/20
DB Front Squat 50/35
Row for Cals
Rest
*Low score counts.*

2 Rounds:
1 Arm Farmers Carry x 120m each arm. 10 Nerve Flossing after each set. Rest 1 minute between arms.

FRIDAY
DT
5 Rounds:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

3 Rounds:
Alt. Push-Up Shoulder T x 10 with a 5 Count hold at the top, perform a push-up between each rotation
Side Plank + Hip Abduction x 10 each leg with a 3 count hold at the top
Push Up to Elbow Plank x 10
Standing Straight Leg Hold x 15s each leg

SATURDAY
EMOM x 10
Power Snatch x 3 tng
30s Max Strict HSPU

Team of 2
8-6-4-2
Rope Climbs
24-18-12-6
Power Snatch 135/95

SUNDAY
20-15-10
Double KB Clean 5/3/35
40-30-20
Push-Up

6 Rounds
10 Lemon Squeezes
30s Hollow Hold

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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