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Monday
AMRAP 30 Minutes
200m run
20 Push-Ups
200m run
20 Box Jumps 24/20
200m run
5 Wall Walks

Tuesday
Clean – 2 touch and go reps EMOM x 10, add weight every set
5 rounds
5 Cleans 185/125
15 Burpees

Wednesday
Skin the Cats
5 rds: 45:15
Row for cals
Strict Press 95/65
Russian Swing 70/53
Rest 1minute

Thursday
Strict Nicole
AMRAP 20
Max Strict Pull-Ups
400m

Friday

1 min max DB alternating Power Snatch 50/35
1 min max DUs
Rest 1 minute
2 min snatch
2 min DUs
Rest 1 minute
3 min snatch
3 min DU

Saturday
Back Squat – build to heavy 3 in 15 minutes, then 2 x 3 @90%
AMRAP 20 minutes
25 Wallballs 20/14
100ft Front Rack 53/35 KB Carry left arm
100ft Front Rack 53/35 KB Carry right arm

Sunday
8 rounds alternating full rounds with a partner
Row 15 cals
12 Power Snatches 95/65
9 Burpees

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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