Thursday

    Thursday’s Work NFT Day! A1. KB Suitcase Deadlift 5-6 reps/side @30X1; rest :30 btw sides x3 A2. Contralateral Raises, 10/side; rest :30 btw sides x3 (no tempo, but show control) (https://www.youtube.com/watch?v=oHdA819XfVs Coaches’ Note: you can use the...

Wednesday

Wednesday’s Work A1. Bench Press, 3-4 reps; rest 1:30 x4 A2. Barbell Drag Curls, 6-8 reps @21X1; rest 1:30 x4 . AMRAP 5: 1 Rope Climb 3 Snatches @165/115# (any kind of snatch: full, power or split) Rest 2:30 AMRAP 5: 6 Cleans @165/115# 9 Toes to Bar (any kind of...

Tuesday

  Tuesday’s Work A1. Sumo Deadlift, 6-8 reps @20X1; rest :30 x4 A2. KB Hip Belt Squats, 6-8 reps @20X1; rest 1:30 x4 (https://www.youtube.com/watch?v=0cHumqnaJus Coaches’ Note: obviously we want better ROM, the 20” box should be fine for most and we can use KB’s...

Monday

  Monday’s Work A. Partner Medball Chest Passes, 20 Passes (10 passes/partner); rest as needed x3 (https://www.youtube.com/watch?v=xacrMVvND5o) B. Box Jumps, 3×3@75%; 2×3@85%; 2×2@90% (Heads up here! When written this way it reads: 3 sets of 3...

Saturday

Nothing like a 20# PR on your back squat before the weekend!   Saturday’s Work A1. Push Press, 3-4 reps; rest 1:00 x4 A2. Weighted Pullups, 2-3 reps; rest 1:00 x4 . Partner WOD 27-21-15-9 Calorie Row Max DB Hang Squat Cleans @40#/30# .–Partner 1 row 27...