Blog

MONDAY
Every 90s x 8
1) Deadlift x 5 at 41X1
2) Ring Dip x 5 at 31X1

AMRAP 10:
10 Deadlifts 225/155
15 Push-Ups

TUESDAY
Filthy Fifty
50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Good Mornings (45/35)
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

WEDNESDAY
3 Rounds:
Front Rack Step-Up x 6/6
Rest 1 minute between legs
Strict Pull-Ups x 4-6
Rest 1 Minute before Step-Ups

3 Rounds for Time:
7 Bar Muscle-Ups
21 Front Squats 95/65

THURSDAY
Skin the Cats

60 Alt DB Power Snatch 50/35
30 Cross Body V-Ups
40 Alt DB Power Snatch
20 Cross Body V-Ups
20 Alt DB Power Snatch
10 Cross Body V-Ups

FRIDAY
Clean Ladder (Squat)
7 Reps 135/95
6 Reps 155/105
5 Reps 165/115
4 Reps 185/125
3 Reps 205/135
2 Reps 225/150
1 Rep 245/160

5 Rounds for quality
Supinated Deadlift Hold: 30 seconds @ moderate weight (approximately 50% 1 rep max
Alternating Push Up Shoulder Taps: x 10 with 3 second hold at the top
1 Arm Overhead Hold: 30 seconds each side @ moderate weight (approximately 33% 1 rep max Shoulder Press)
1 Arm Rows: x 5 each arm @ weight used for 1 Arm Overhead Hold

SATURDAY
Sumo DL 5 x 14, 30sec hollow hold between sets
***Use a double overhand grip and try to increase weight each set.

In Team of Two, 2 Rounds for Time:
Row 100 cals
50 Handstand Push-Ups

Double Overhead Carry Heavy
3 x 75m as heavy as possible
Rest as needed between sets

SUNDAY
EMOM x 20:
1) 8 Strict Toes to Bar
2) 10 Viper Press 50/35
3) 30 sec Hollow Hold
4) 20 Lunges Holding a 30/20 slam ball
3-5 Rounds:
Pallof Press x 10 per side
20 Russian Twists
Turkish Sit-Ups x 5/5

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!