SOAR Winter Wonderland is on December 9th!  Details and tickets HERE.

Naughty or Nice is on December 16th!  For details and registration, go HERE.

Skill – Rope Climbs
EMOM x 16
Odd: 1-5 Rope Climbs
Even: 40 DUs
Score = low reps on both.
3 Rounds:
1 Arm Overhead Hold x 30 seconds per arm
1 Arm Sumo Deadlift (not high pull) x 5 per arm

Every 2 Minutes x 10 Rounds
Clean Deadlift + Clean Pull + Hang Clean + Front Squat + Split Jerk
AMRAP 6 Minutes
3 Hang Cleans @ 65-75%

5 Rounds of 40 seconds on, 20 seconds off
Slam Ball 30/20
Overhead Dumbell Hold 2x 50/35lbs
3 Rounds
Turkish Sit-Up x 10 per arm
1 Arm Swing x 10 per arm

Strict Press – 5 x 5 at 75%, 2 second negative
Manmakers at 50/35lbs
Strict Pull-Ups

Skill: Front Lever
AMRAP 15 Minutes
5 Hang Power Snatches 135/95
30 second L-Hang
5 Box Jumps 30/24″
10 Minutes for Quality
Samson Lunge x 10
Russian KBS x 15 at a moderate weight
Lateral Leg Swing x 10/leg
Lateral Box Step-Up x 5/leg as high as possible

Sumo Deadlift 4 x 6 at 10RM
*Complete 5 Box Hamstring Curls after each set
AMRAP 20 Minutes as a Team of 2, Alternating Full Rounds
250m/200m Row
10 Push Press 135/95
20 Sit-Ups

7 Rounds:
Plate Burpee x 10
Ring Rows x 15
Walking Lunge x 20
4 Rounds:
10 Alternating Groiners
20 Band Step-Overs
Samson Lunge x 30ft


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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