110 Little Falls Rd, Fairfield, NJ 07004

Friday, 9/29/17

Strength A.EMOM x6 Min 1: 6 Pendlay Rows Min 2: 3-5 Wall walks B. EMOMx4 Min 1: 0:45 ME side plank right side Min 2: 0:45 ME side plank left side C. EMOMx6 Min 1: 3-5 Supine grip pull up negative reps. Move as slowly as possible down without stopping Min 2: 10 Turkish...

Thursday, 9/28/17

WOD 25:00 EMOM Min 1: 40 Double Unders Min 2: 10 Pullups Min 3: 10 Box Jump Overs 30/24″ Min 4: 10 Dumbbell Snatches (Choose weight) Min 5: 200m Row Scale as needed.

Wednesday, 9/27/17

Strength Every 3:00, complete the following x3 3 position 0:02 sec pause snatch grip deadlift + snatch + OH squat with 0:05 pause in the bottom 5-10 Ring push ups using a 40X0 tempo Every 3:00, complete the following x3 3 Cleans 100 m Suitcase Carry (50 m per arm)...

Tuesday, 9/26/17

Strength A. Every 2:00 x 3 10 DB Z Press 10 1 Arm Russian KB Swings, Switch after 5 Reps B. Push Press 3 x 5 @ 65%,75%,85% C. Every 2:00 x 3 :30 Hollow Body Hold 5-10 T2B. Pick a number in that range and hit that number for all 3 sets. WOD For Time: 800m Run 50 Push...

Monday, 9/25/17

Warwick Winery field trip is coming up! Save the date! Sunday, October 8th, feel free to bring your significant other or even friends! As we begin Week 1 of our new strength and gymnastic cycle, we recommend using a Training Max (85%-90% of 1rm). It will become...