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MONDAY
4 rds:
50 DUs
20/14 Cal Row
50 DUs
Rest 4 Minutes between rounds.

3 – 4 rounds not for time:
Max Stretch Push-Ups on KBs
15/15 Bent Over DB Row

TUESDAY
Power Snatch- 3 x 5 @70-75%

Karabell
10 Rounds:
3 Power Snatches 145/95
15 Wallballs 20/14

WEDNESDAY
2 min on, 2 min off x 5
Strict DB Press x 12 @35/20
Ring Row/Pull-Up Hybrid x 12
Max Box Jumps in time remaning
Score = box jumps

THURSDAY
Back Squat – 3 x 12, rest no more than 90s between sets.
All at the same weight.

AMRAP 12
10 Strict Toes to Bar
20 KBS 53/35
30 Walking Lunges

FRIDAY
21-15-9
Lateral Bar Burpees
Power Clean 135/95

Butts and Guts
3-4 rds of
Hollow Hold x 30sec
20 Banded Glute Bridges

or

Jacked and Tan
3-4 rds of
Alternating DB Hammer Curl x 20
Diamond Push-Up x max

SATURDAY
Strict Chin-Ups
Max Reps every 90sec x 4

3 rds:
400m Run
15/15 DB Power Snatch 50/35

SUNDAY
Tempo Front Squat – 3 x 5 at same weight at 31×1 tempo

AMRAP 12:
15 Hang Power Cleans 115/75
12 Alternating Reverse Lunges 115/75
9 Push Jerks 115/75

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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