12/01/21: Wednesday

The 908 Holiday party is less than a week away! We’re so excited to be able to host a party this year! We have a DJ and a bartender, so put on your dancing shoes and get your Ubers lined up! 💃🏼🍸

The party will start @ 8pm at our Berkeley Heights location. We ask that you bring a food or beverage item of your choosing.

Both gyms will be closed on Sunday, 12/5 in observance of National Staff Hangover Day, plus we’ll need all the cleaning help we can get. We truly hope that you will all join us for a night full of fun and friends. Dress to impress!


Today’s Workout

Warm Up

  • 50 Jumping Jacks
  • 10 Sumo Inchworms
  • 10 Standing Knee Pulls
  • 10 Standing Quad Pulls
  • 10 Deadlifts
  • 15-20 Front Rack Elbow Rotations
  • 10 High Hang Power Cleans
  • 10 Hang Power Cleans
  • 200 m Jog

Conditioning –“Hang-ibal Leg-ter” – Last done 6/6/21
Every 3 min. for 10 Rounds – 2 min. Work Cap

  • 200 m Run (250|200m Row)
  • 6 Hang Power Cleans (s: 75#|55#  rx: 135#|95#  crx: 185#+|125#+)

Accessory
8 Sets – :15 On|:15 Off

  • Landmine Russian Twists

Barbell

  • Lifts
    • EMOM 6: Clean Pull:
      • 50-60% – 2(2)
      • 70-80% – 2(2)
      • 80-90% – 2(2)
    • Clean + Jerk:
      • 50% – 2 + 2
      • 60% – 2 + 2
      • 70% – 2 + 2
      • 75+% – 1 + 1(6)
  • Accessory
    • Double DB Bent Over Row:
      • 20-50# – 10(3)
    • Weighted Glute Bridges:
      • 25-50# – 10(3)