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New Years Eve – 5am, 6am, 9:15am, 2:30pm, 3:30pm, 4:30pm, closed for the rest of the night.

New Years Day – 9am, 10am, 11am only.


MONDAY
AMRAP 4
15 Power Snatch 75/55
15 Overhead Squats 75/55
Rest 2
AMRAP 3
10 Power Snatch 75/55
10 Overhead Squats 75/55
Rest 90sec
AMRAP 2
5 Power Snatch 75/55
5 Overhead Squats 75/55

3 Rounds
5 Walkouts (perform 2 alt groiners on every rep)
10 Supinated Grip Barbell Press
20sec Supinated Bar Hang
20 Alt. Dumbell Curls (10 per arm)
20 Banded Press Downs

TUESDAY
As a Team of 2,
Row 1000m alternating every 250m

Then 3 Rounds
20 Burpees
40 Wallballs 20/14
60 Kettlebell Swings 53/35
80 Box Jumps 24/20
100 sit-ups

Row 1000m alternating every 250m

WEDNESDAY
2 Rounds:
50 DUs
25 Hang Power Cleans 95/65
50 DU
25 Push Press 95/65
50 DU
25 Burpees

3-5 rounds:
Pallof Press x 10/10
Side Plank x 30s per side
Hollow Hold x 30s

THURSDAY
EMOM x 15
1)Box Squats x 5
2) DB Power Row x 10-12 weak side
3) DB Power Row x 10-12 strong side
*all reps completed with a faster up, slower down tempo.
*build to a heavy 5 back squat, but no misses

45:15 x 3
Strict Pull-Ups (any grip)
Jump Lunges
Push-Ups
V-Ups
Rest

Score = low round

FRIDAY
5 Rounds:
10 KB Snatch Per Arm 53/35
20 Box Step-Overs with KB

Double KB Front Rack Carry
4 x 40m as heavy as possible, rest as 60-90s between sets.

SATURDAY
10 Rounds:
3 Power Cleans 135/95
6 Burpees
9 Squats

12-15 Minutes for Quality:
1 Arm Swing x 15/15
Sumo Inchworm x 10
1 Arm Waiters Squat x 10/10
Lateral Leg Swing x 10/10

SUNDAY
4 sets, increase in weight each round:
Romanian Deadlift from a Rack x 6
Stritct Handstand Push-Up x max
*Rest 30-60s between exercises.

21-18-15-12-9-6-3
SDHP 75/55
Push Press 75/55

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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