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MONDAY
1 Arm Shoulder Press
3 x 6, rest 1 minute between arms.

As a team of 2:
3 Rounds:
Person A: 20 DB Push Jerks 50/35, 40 DUs
Person B: 20 DB Push Jerks 50/35, 40 DUs
Person A: 20 Alternating DB Step-Ups 50/35, 40 DUs
Person B: 20 Alternating DB Step-Ups 50/35, 40 DUs

6 Rounds:
15 Sit-Ups
30 second Plank

TUESDAY
4 Rounds:
2 Arm Farmers x 50m
Nerve Flossing x 10
Rest 45s after nerve flossing before starting next round.
*Go up in weight each round.*

AMRAP 20 as a Team of 2:
50/35 Cal Row
50 Burpees Over the Rower

WEDNESDAY
3 X Max Strict HSPUs

4 Rounds:
400m Run
25 Push-Ups
25 Sit-Ups

4 Rounds for Quality:
Double KB or DB Bent Over Row x 12
30 Band Pull-Aparts
Rest 60s

THURSDAY
Front Rack Step-Ups
3 x 10 per leg, rest as needed between legs, add weight each set.

AMRAP 6 Min:
Snatch 135/95

10 Minutes for Quality:
Push-Up Plank Hold on Rings x 5 breathes
1 Arm Overhead Hold x 5 breathes each arm
Romanian DL x 8 with 5 breathe hold at bottom

FRIDAY
30 Alternating DB Hang Power Clean and Jerk 50/35
15 Toes to Bar
20 Alternating DB Hang Power Clean and Jerk
10 Toes to Bar
10 Alternating DB Hang Power Clean and Jerk
5 Toes to Bar
10 Alternating DB Hang Power Clean and Jerk
10 Toes to Bar
20 Alternating DB Hang Power Clean and Jerk
15 Toes to Bar
30 Alternating DB Hang Power Clean and Jerk

SATURDAY
EMOM x 12
Odd: Halting Clean DL + Hang Clean + Clean
Even: 30s Hollow Hold
*Add weight each round.*

100 Squats
4 Rope Climbs
75 Squats
3 Rope Climbs
50 Squats
2 Rope Climbs
25 Squats
1 Rope Climb

SUNDAY
45:15 x 4
30/24 Box Jump
Slam Ball 30/20
Barbell Strict Press 95/65
Russian Swing 70/53
Rest

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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