1 Arm Shoulder Press, 3 x 6 @100% of weak sides 8-12RM.

3 x Max Strict HSPU or 3 x Max Seated DB Press resting 90s

3 rds:
15 Power Clean and Push Jerks 115/75
50 DUs

4rds of 45:15

3rds for QUALITY:
10 Rngs Rows at 4111 tempo
Spiderman Crawl x 20m
Side Plank x 20s per side
Crab walk x 20m
Table Top Hold x 20s
Samson Lunge x 20m
Pigeon Pose on a box x 20s per leg

It’s a surprise!  Are you willing to come in for an unknown workout or will you let your fear of the unknown control you?

Front Rack Box Step-Up 3 x 10 each leg at 85% of weak sides 8-12RM

4 rds:
5 Power Snatches 135/95
10 Front Squats 135/95
15 Deadlifts 135/95

10 Rds:
5 Strict T2B
6 KBS 70/53
7 Burpees to a 45lb plate

10 minutes for quality:
Push Up Plank Hold on Rings 3-5 breaths
1 arm overhead hold 3- 5 breaths per arm (heavy)
Romanian DL x 8 with 3-5 breath hold at bottom, stay light

4 rounds: 50m two arm farmers carry @ 100% of your weak side one arm max weight for 80-120m
Nerve Flossing x 10 after every set. (alternate with a partner)

Push Press – Heavy 3 Touch and go in 12, beat last weight.

Strongman fun

50 Push-Ups
50 Box Jumps 24/20
100 Walking Lunges
50 Box Jumps 24/20
50 Push-Ups

3 Rounds:
Turkish Sit Up x 8 per arm
1 arm swing x 8 each arm
Barbell Rollout x 8
Sumo Stance Goodmorning x 8
Barbell Overhead Hold x 30s


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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