Build to a 1RM double overhand deadlift
Max reps at 80% your max deadlift with double overhand grip with a slower down faster up tempo
Max Back Squats at 80% of the max rep deadlift weight at a slower down faster up tempo

AMRAP 10 Min:
100m Overhead Carry***
Perform 1 Thruster every 10m
Switch arms every 100m
Score=total thrusters completed

Incline DB Bench 3 x 10, rest 60s
Seated High Band Row 3 x 30, rest 45s

Push-Ups x 15
Alt One Arm Swing x 30 53/35

5 minutes to accumulate as much time as possible in a push plank hold

Max reps Front Rack Box Step Up with 33% of the weight used in max rep deadlift test. Slower down, faster up tempo.
Max Distance 1 Arm Farmer Carry with 50% of the weight used in the max rep deadlift test.

5, 10, 15, 20, 25….
Slam Ball 30/20
10 V-Ups after each set of slamballs

Teams of 2
90sec Max Rope Climbs
90s Max Box Jumps 24/20
90s Max Burpees
Rest 90s and repeat

15 minutes for Quality:
5 Roll-Outs
10 Lemon Squeezes
20s L-Hold
20 RDLs with 3 count pause at bottom

Strict/Weighted Ring Dips: 3 x 8, rest 60s

Superset x 3:
Bent Over BB Row x 10, no rest
Band Pull-Apart x 20 slow reps, rest 60s

Alternating Tabata for 8 min
HSPU Strict
Alt. DB Hang Power Clean 50/35
Low Score counts on both

Clean + 2 Front Squats + Push Press
Every 90s x 6, increase weight for 3 sets, hold for sets

200m Run
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)

Lunge Press Complex x 10 minutes

As a team of 2:
1000m Row
200 Double-Under
100 DB Snatch 50/35
750m Row
150 Double-Under
75 DB Snatch
500 Row
100 Double-Under
50 DB Snatch

Core with extra time


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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