SOAR will be closed on Sunday, May 27th.

FREE Knee Pain Seminar on Saturday, May 26th from 10am – 11am.
Having achy knees everytime we squat, jump or run is not normal. Let’s figure out the problem and learn how to fix it. Should you be squatting below parallel right now?

We are going to spend 20 minutes completing assessments on each other and then spend the rest of the class going over what we can do to make knees feel better and how to modify movements in class so you can stay pain-free.

The goal is to give you guys some real work to do so you can progress towards being pain-free during squatting, jumping and running.

Sumo Box Squat
3 x 3 at the same weight
Add weight from last time
Rest 2 minutes between sets

5 rds:
200m Run
20 Alternating Lunges with 50/35 DB One Arm Overhead Hold

2 Rounds
2 Arm Farmer Carry x 100 meters @ moderate to heavyweight

Weighted or Strict Ring Dips
4 x 3 at the same weight
Add weight from last time
Rest 60s between sets

Superset x 4:
Bent Over Row x 8
Rest 0s
30 Band Pull-Aparts
Rest 45s

10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 DUs

20 minutes to go as heavy as possible:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

5 Rounds for quality

L Hang: 15 seconds or Hanging Bent Knee Hold: 15 seconds
Curl Ups: x 10 with 5 count hold at the top
1 Arm Farmer Carry Hold: 30 seconds each arm, go heavy enough to feel it
Alternating Push-Up Ts: x 10

Handstand Walking

2 min on, 2 min off x 6
250m row
Max Burpee Box Jumps 24/20

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

Alternating DB Hang Power Clean and Jerk 50/35
Shuttle Run between rounds

Every 2 Minutes x 6
Hang Snatch x 3
*Same weight for all sets

75 Power Snatches 75/55

Double KB Front Squat: 5 x 14
Choose one of the following between each set of Front Squat, pick whatever you need to work on the most.
Banded Posterior Hip Distraction: hold for 30 seconds each leg or Banded Posterior Ankle Distraction: hold for 30 seconds each leg

SOAR will be closed!


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!