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JULY 4th SCHEDULE – 8am/9am CLASSES ONLY!

Monday
Bench Press – build to heavy 3, then 2×3@90%
7 x 90s, rest 30s between rounds
Run 200m, max air squats in time remaining

3 sets of 1 arm strict press x 10/10
100 Band Press downs

Tuesday
8 Rounds:
DL 225/155×8
16 Burpees
4 Rope Climbs

Wednesday
AMRAP 12:
10 Hang Power Cleans 135/95
10 V-Ups

Thursday
Triple Under/Double Under Practice
AMRAP 15 Minutes
40 DUs
20 Front Squats 95/65
20 Push Press 95/65

Friday
3 x max bar muscle-ups or c2b or pull-ups or banded
“Helen”
3 rds:
400m run
21 KBS 53/35
12 Pull-Ups

Saturday
EMOM x 15 complete 1 Power Snatch building to a max
45:15 x 5
Box Jump 30/24
Power Snatch 95/65
Burpee
Rest 1 minute

Sunday
Teams of 2, AMRAP 20:
50 Slam Balls 30/20
50 Cal Row
50 Toes to Bar

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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