Saturday

  Saturday’s Work Partner Banded Sprints Each Partner Sprints 50m while the other partner pulls against them with a band X4 (4 per person) Rest as needed   .   Partner WOD: 200m Run Together/Split Slam Ball Run 60-50-40-30-20 Double Unders Abmat...

Friday

  Friday’s Work A. RDL 4-5 reps @30X0; rest 1:00 x3 . B. 2 Hang Clean Pull + 1 Hang Clean, rest 1:30 x5 . EMOM 14: ODD— 14-18 Wallball Shots EVEN— 10/12 Calorie...

Thursday

  Thursday’s Work A. Muscle Snatch—Work up to a heavy single, quickly . B. EMOM 6: 1 Muscle Snatch + 3 OHS @ 85% of A . 21-15-9 C2B Pullups (scale to pullups or ring rows) Box Jumps...

Wednesday

Bothers and sisters that squat together are definitely closer!   Wednesday’s Work NFT Day! A1. KB Arm Bar, 6 reps/side; rest :30 between arms x3 A2. Deadbugs against wall, 12 reps; rest 1:00 x3 . B1. Single Arm Half-Kneeling DB Shoulder Press, 8 reps/arm;...

Tuesday

  Tuesday’s Work A1. CGBP 4-6 reps; rest :30 x4 A2. Single Arm DB Upright Row 8 reps/arm; rest 1:00 x4   .   100m Sprint Rest 1:30...