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Sunday, February 17th – Athletic Performance Seminar.  This is for athletes who are tired of modifying workouts and /or always having something bothering them during or after a workout.  This will be limited to 10 people.  Check our private Facebook page for details.

Friday, February 22nd – Open Workout 19.1!  Register for the 2019 SOAR Intramural Open here.


MONDAY
1RM Push Press

12 Rounds Alternating Full Rounds as a Team of 2:
6 Strict HSPU
12 Alternating FillY Carry Lunges

TUESDAY
Deadlift
12 Minutes to a heavy 3 with at a 41X1 tempo

Ham Sandwich
50 Wallballs 20/14
25 Deadlifts 225/155
50 Wallballs
*EMOM starting at 0 complete 5 burpees.
*Capped at 15 minutes*

Recovery: 10 Minutes for Quality
Sciatic Nerve Floss x 30 seconds each leg
Inchworms x 10
Sumo Good Mornings x 10 with barbell only
Eccentric Knee Flexions x 10

WEDNESDAY
3 Rounds:
3 Min Max Cal Row
2 Min Max Power Snatches 115/75
1 Min Max Bar Muscle-Ups
Rest 3 Minutes

4 Rounds:
Curl-Ups x 12
Lemon Squeeze x 12
1 Arm Swing x 15/15

THURSDAY
Candlesticks/Pistols

60 Sit-Ups
60 Slam Balls 30/20
60 Burpees
60 Alternating Lunges with slam ball

4 Rounds:
Barbell Overhead Hold x 60 seconds (work up to 100% your 1RM)
Double KB Front Rack Carry x 40M @ heavy weight

FRIDAY
30 Box Jump Overs 30/24
60 KBS 53/35
90 Thrusters 45/35
120 DUs

15-20 Minutes for Quality(any order):
Push Up Shoulder Taps x 10
Standing Pass Through x 10
1 Arm High Pull x 10 each side
Boot Straps x 10
Row x 30 sec slow

SATURDAY
In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Cal Row
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

SUNDAY
5 Rounds:
10 Strict Pull-Ups
20 Push-Ups
30 Air Squats

10 Minutes for quality
Glute Bridges Right Leg: x 8 with 3 second hold at the top
Glute Bridges Left Leg: x 8 with 3 second hold at the top
Curl Ups: x 12

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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