110 Little Falls Rd, Fairfield, NJ 07004

Friday, 1/19/18

Strength A. DB Floor Press 4×10 B. Pendlay Row 4×10 C. Ring Dips 3×5-10 D. 1 Arm Rings Rows 3×8-10 WOD 5 Rounds 5 Shoulder to Overhead 135/95 10 Burpees 5 Front...

Wednesday, 1/17/18

Strength A. Back Squat. 5×1. Build to 1 RM. B. DB Single Leg RDL 4×10 per leg. C. T2B. 0:10 on. 0:05 off. 13 sets. WOD 10:00 AMRAP 10 Power Snatch 75/55 10 Box Jumps 24/20 10 Pullups

Tuesday, 1/16/18

Strength A. Complete the following for 5 Max Effort sets. Rest 3 minutes between sets. 100m row. All out sprint 2 Squat Clean Thruster Singles. 1 ME set of C2B Pull ups. Scale to complete a minimum of 5 reps. WOD 4RFT 7 OHS 115/75 35 Double...

Monday, 1/15/18

Strength A. Split Jerk. Build to a 1 RM. B. Kipping HSPU. 0:10 on. 0:05 off. 10 sets. C. Banded Face Pulls. 2×50 reps. D. Banded Tricep Ext. 2×50 reps. WOD 50 Cal Row 40 Clean & Jerks 95/65 30 Wall Balls...