- Friday is the last day to email us about membership changes. Please get it in or your membership will reflect no change for the month of November.
- What are you doing this weekend? Join us at the Terminal of Terror in Jersey City for a Halloween party! Tickets are here.
- T-SHIRTS! Starting Ending friday,we will be having a preorder sign-up list in the gym. Preorders will be cheaper than once the shirts arrive and you also have a choice on what colors we pick!
50 banded steps(25 left,25 right)
50 Walking lunge steps
50 overhead plate sit-ups (10lb weight overhead)
10 Rep Max Front Squat(beat your last attempt by 5-10lbs)
1x90% @ ME
2x80% @ ME
EMOM for 20 Minutes
Min 1 15 Single Leg Squats (left leg) (Heavy KB goes on opposite arm of lunge)
Min 2 15 Single Leg Squats (right leg)
Min 3 45 Second weighted Plank hold
Min 4 30 Second sandbag Hold
3x20 Back Extensions (unweighted)
Every 2 Minutes for 5 Sets
5+1 Everett Snatch Pull+ Hang Power Snatch(above the knee) 60% of 1RM Snatch
Every 2:30 for 5 Sets
3+3 @ 70% of Snatch
Hang Power Snatch(3 sec descent per rep, 3 sec pause in receiving position)+ Overhead Squat
Every 2:30 for 4 Rounds
4 Segmented Snatch Pull(2 inches, knee, mid thigh) (80%)
DO THE ACCESSORY