Blog

SOAR CORNHOLE TOURNAMENT ON SATURDAY, AUGUST 18!  START TIME WILL BE 1PM.  REGISTRATION COMING SOON!


MONDAY
3 Rounds
1 Arm High Pull x 8 per arm at 100% 10 Rep Max from weak side.
Rest at least 1 minute between rounds.

Then, Wall Facing Handstand Hold – accumulate 75 seconds.

50 Power Clean and Push Jerks 135/95
EMOM 5 Toes to Bar starting at 0.

TUESDAY
2 Rounds
1 Arm Farmer Carry x 75 meters per arm at same weight as last week.
Nerve Flossing x 10
Rest 45s before next set.

Back Squat
Build to heavy 10 in 12 minutes or less.
Add weight, do 8 reps.
Add weight, do 6 reps.
Add weight, do 4 reps.
Add weight, do 2 reps.
*Rest 2-3 minutes between sets.

5 Rounds:
10s Fast Lemon Squeezes
50s Slow Sit-Ups

WEDNESDAY
3 Rounds
Single Arm DB Press x 8 per arm at 100% your 10RM from weak side.
Rest 1 Minute between arms.

Super Set x 4:
Double DB/KB Bentover Row x 10
30 Band Pull-Aparts
Rest 60 seconds

100 Push-Ups for time.
*Every time you break, sprint 200m!*
A break is either when you fail or rest on the ground. Holding a plank position is NOT a break.

THURSDAY
AMRAP 12 Minutes:
10 DL 225/155
20 Sit-Ups
40 DUs

AMRAP 15 Minutes for Quality:
6/6 Turkish Sit-Ups
12 Sumo Goodmornings
12 Alternating Side Planks
6 Strict Toes to Bars

FRIDAY
3 Rounds
1 Arm Overhead Carry x 75 meters per arm
Rest 30s between arms.

3 rds:
400m Run
15/15 DB Power Snatch 50/35
*Compare to 6/16/18*

Butts & Guts or Jacked & Tan

SATURDAY
EMOM x 30
1) 12 Box Jumps 24/20
2) 12 Burpees
3) 12 Pull-Ups
4) Row 12/8 Cals
5) 12 Swings 70/53

SUNDAY
3 Rounds:
Double KB Front Rack Carry as heavy as possible x 120ft

90s on, 90s off x 5
Run 200m
Max DB Thrusters 35/20

Address:

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!