Blog

JANUARY NUTRITION 6 WEEK NUTRITION CHALLENGE – Measurements January 7th – January 12th.  Kick-Off meeting on Saturday, January 12th!  More details to come.  We did a 4 week challenge last year, and people lost up to 17lbs!


MONDAY
ONLY 8AM AND 9:30AM CLASSES

12 Days of Christmas WOD to be completed as:
1
2,1
3,2,1
4,3,2,1 etc…

1- Wall Walk
2- Triple Unders
3- Overhead Squats 115/75
4- Box Jumps 30/24
5- Push Press 115/75
6- Pull-Ups
7- Burpees
8- Power Cleans 115/75
9- Front Squats 115/75
10- Slam Balls 30/20
11- KBS 70/53
12- Thrusters 115/75

TUESDAY
CLOSED

WEDNESDAY
NO MORNING CLASSES, ONLY 3:45PM AND AFTER.

4 x 45:15
KB Deadlifts 70/53
Ring Dips
Row for Cals
Rest

10 Minutes for quality:
Split Squat Rock Back: x 5 each leg with 3 second pause at stretch point
Alternating Dead Bug: x 10 with straight leg if capable, hold for a breath cycle at bottom
Barbell Rollouts: x 5
Alternating Groiners: x 10
Cat Camel + Rock Back: x 10

THURSDAY
Split Jerk
15 Minutes to build to 1RM

AMRAP 14
20 Alt. DB Hang Power Clean and Jerk 50/35
20 Box Jump 24/20
20 Sit-Ups

FRIDAY
EMOM x 32
1) Back Squat x 8 at 50-60% 1RM
2) Ring Row x 8 at a tempo of 31×1
3) Slam Ball x 15 at 30/20
4) Rest

3-5 Rounds:
Lemon Squeeze x 10
Mountain Climbers: x 20
Hip Airplanes: x 5 each hip
Standing Straight Leg Hold: 10 seconds each leg

SATURDAY
In a Teams of 2:
150 Cal Row
120 Deadlifts 135/95
60 Burpees Over the Bar
100 Cal Row
90 Hang Power Cleans
45 Burpees Over the Bar
50 Cal Row
60 Push Jerk
30 Burpees Over the Bar

SUNDAY
50-40-30-20-10
Wallballs 20/14
50 DUs per round

5 Rounds for quality
L Hang: 15 seconds or Hanging Bent Knee Hold: 15 seconds
Curl Ups: x 10 with 5 count hold at the top
1 Arm Farmer Carry Hold: 30 seconds each arm, go heavy enough to feel it
Alternating Push Up Ts: x 10

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!