Friday

  Friday’s Work A. Power Clean + Hang Power Clean [1+2]; rest 1:30 x4 . 400m Run (aerobic pace that’s challenging but maintainable for repeats) Rest 4:00 X4 . . Optional Ab Workout: 3-4 Rounds: Accumulate 1:00 FLR Hold on Rings 20 Grasshoppers...

Thursday

  Thursday’s Work NFT Day! A1. DB Cuban Rotations, 8-10 reps; rest :30 x3 A2. KB Windmills, 4-5 reps/side; rest :30 x3 A3. Shoulder Wall Slides, 5 Reps ASAP; rest 1:00 x3 (https://www.youtube.com/watch?v=N73AnUp3m2w) . B1. Skin the Cats, 2-3 reps; rest 1:00 x3...

Wednesday

  Attention ALL! Don’t forget we are shutting it all down this coming Saturday and taking the stuff to the beach for a Beach WOD! The fun will begin at 8:00am and we will be posted up at the Narrow in First Landing. The narrows are off of 64th street at the...

Tuesday

#squad   Tuesday’s Work A. Front Squats 2-3 reps@42X2; rest 2:00 x5 . AMRAP 15:00 @85% 2:00 Row for Calories 12 KB Swings @53/35# 12 Alternating Pistols (Scale: 12 Goblet Squats...

Monday

  Monday’s Work A. Overhead Walk 20m Carry (moderate weight; controlled); rest as needed x3 . B. Power Jerk 2 reps; every 1:30 x4 . :30 Burpee Box Jumps @24/20 :30 Rest :30 DB Split Jerks, alternate legs (athlete’s choice, heaviest with good core maintenance)...