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JULY 4th – ONLY 8AM and 9:30AM CLASSES!

Monday
Handstand Walking

45:15 x 4
Row for Cals
Toes to Bar
DB Strict Press 35/20
Double-Unders
Rest

Tuesday
Deadlift: 12 Minutes to Heavy 3, no bouncing, reset every rep. Complete 2 more sets of 3 at 90% of heavy.

4 Rds:
400m Run
Rest 1 minute

3 Rounds for Quality

Supinated Deadlift Hold: 60 seconds @ approximately 60% your heavy Deadlift from the day
Alternating Push up Shoulder Taps: x 10 with 3 second hold at the top
1 Arm Overhead Hold: 60 seconds each side as heavy as possible
1 Arm Ring Rows: x 10 each arm

Wednesday
Whitten
5 Rounds:
2-pood kettlebell swings, 22 reps
22 box jumps, 24-inch box
Run 400 meters
22 burpees
22 wall-ball shots, 20-lb. ball

Thursday
Slight incline BB Bench – 12 minutes to build to heavy 4, then 2 x 4 at 90%
Superset x 3:
Chest-Supported DB row x 10
Banded Face Pull x 15

AMRAP 12 Minutes
100m Single Arm Farmers Carry
*Every 10m perform 5 Suitcase deadlifts
*Switch arms every 100m

Friday
Build to heavy 2 Cleans + 1 Jerk in 15 minutes. Complete 3 more sets at 90% of heavy.

AMRAP 5 Minutes:
Max Power Clean and Push Jerk
165/115

Saturday
Strongman

Sunday
Tabata, low score counts
Push-Up
Ring Row
Air Squat
Sit-Up

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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