FREE FIX YOUR OVERHEAD SEMINAR ON SATURDAY, JUNE 2ND FROM 10AM – 11AM.  Do you struggle to get your arms overhead, really overhead, not out in front? Does your lower back hurt or get tight when we press overhead a lot? Are overhead carries or barbell holds a nightmare for you? You need to come to this seminar.

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 our overhead positioning 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 having a full range of motion overhead.

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*Only 8am and 9:30am classes. All other classes, including teens, are canceled.

75 DUs
35 Box Jumps 24/20
50 Slam Balls 30/20
75 DUs
50 Slam Balls
35 Box Jumps
75 DUs


Murph Recovery
4 rounds or 20 minutes
Row 250m at 0 Damper
10 Alternating Shoulder Taps
20s Chin-Up Hang
10 Alternating Swings
10 Alternating Groiners
5 Sumo Walkouts

4 Rounds
Overhead Barbell Hold: 30 seconds, goal is 100% 1 rep max Shoulder Press, scale as needed
Double KB Front Rack Carry: 120ft @ a heavy weight, this should be really difficult

EMOM x 16
Odd: Clean Pull + Low Hang Clean + Thruster
Even: Handstand Practice
*Add weight every round

5 Rounds
5 Front Squats 185/125

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

3 rds:
1 min SDHP 95/65
1 min Sit-Ups
1 min Push Press
1 min Sit-Up
1 min Rest

Sumo Box Squat 3 x 2

Burpee Helen
3 rds:
21 KBS 53/35
12 burpees

KB Psoas Mobilization: 1 minute each side
10 Minutes for quality

Glute Bridges: x 12 with 3-second hold at the top
Curl Ups: x 12

EMOM x 33
1) Row 12/9 cals
2) 1 Round Cindy
3) 1 Round DT at 115/75

3 Rounds:
5 min on, 2 min off
800m run (2 min out and back if scaled)
Max Alternating DB Snatch in time remaining at 50/35


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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