Blog

MONDAY
Max Strict Pull-Up Test at a Faster Up, Slower Down Tempo

Max Reps 1 Arm DB Press at 33% Bodyweight at Faster Up, Slower Down Tempo

Max Reps 1 Arm High Pull at 33% Bodyweight at Faster Up, Slower Down Tempo

20-18-16-14-12-10-8-6-4-2
Push-Up
Ring Row
30 DUs between each round

TUESDAY
4 sets building to workout weight:
1 Hang Power Clean from mid thigh
2 Hang Power Cleans from top of the knee
3 Power Cleans

AMRAP 15:
6 Power Cleans 165/115
24 Wallballs 20/14
12 Box Jumps 30/20″

WEDNESDAY
Every 5 Minutes x 4:
Run 400m
Row 20/14
3 Rope Climbs

THURSDAY
Bench Press
Heavy 5 in 12 minutes, then 3 x 5 at 90%

AMRAP 12:
4, 8, 12, 16, 20, 24, 28, 32, etc…
Alternating Single Arm DB Hang Power Clean and Push Jerks 50/35
Alternating Step-Ups 24/20 with 50/35

FRIDAY
Snatch Balance – Build to a tough single in 12 minutes

4 Rounds:
15 Toes to Bar
10 Deadlifts 135/95
5 Power Snatches 135/95

SATURDAY
Tempo Front Squat
Every 2 minutes complete 3 reps at a tempo of 4242

15-12-9-6-3
Front Squat 135/95
Handstand Push-Up

SUNDAY
3 Min On, 3 Min Off x 5
12 Pull-Ups
12 Box Jumps 24/20
12 Burpees
Max Cal Row
Score = Total Reps

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17 Passaic Avenue
Hawthorne, NJ 07506

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