Blog

UPCOMING EVENTS

Team RWB Wod for Warriors, Saturday, November 10th during classes – SOAR is coming together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day. Donate or join our team at https://donate.teamrwb.org/team/195294.


MONDAY
All OUT!
9 Burpees
15 KBS 53/35
21 Thrusters 95/65
15 KBS 53/35
9 Burpees
*Rest 6 minutes and repeat.*

KB March 1-2 sets per arm
Farmers Carry x 60m on 1 arm. Every 10m perform 5 KBS.
Rest 1 minute between arms.

TUESDAY
3 Sets:
Single Leg Deadlift x 10 per leg, rest 30s between legs
Ring Dips x 5-10
*Try to go up in weight each set.

AMRAP 18 minutes:
You Go, I Go as a team of 2
10 DB Lunges 50/35
10 DB Hang Power Cleans
10 DB Push Jerks
10 DB Deadlifts

WEDNESDAY
3 Rounds for reps:
Max Strict Pull-Ups
Max Strict Press 115/75
Max Calorie Row in 20 seconds
Max L-Sit Hold
*Start an exercise every 3 minutes*

THURSDAY
Every 75s x 12
Odd: Overhead Squat x 3
Even: Single Arm Ring Row x 6/6

3 Rounds:
95/65 Overhead Squat x 20
Double-Unders x 60

FRIDAY
1 Arm OH Carry – 3 x 75m per arm, rest 1 minute between arms. Go heavy.

20-15-10
Toes To Bar
40-30-20
Alternating DB Snatch 50/35

12 Minutes for Quality:
Alt Shoulder Tap x 10 with a 2 count hold
Alt Thoracic Rotation Extension x 10 with a 2 cound hold
Table Top Hold x 20s

SATURDAY
Armastice
AMRAP 11 Minutes
11 Power Cleans 135/95
11 Burpees over the bar
19 Deadlfits 135/95
18 Pull-Ups

SUNDAY
3 Rounds:
15 KBS 70/53
30 Sit-Ups
45 Air Squats

4 Rounds for Quality:
30s Table Top Hold
15 Ring Rows
15 Pause Stretch Push-Ups

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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