Saturday

  Saturday’s Work A. Thruster (from the ground)—Work up to a 3RM in 12:00 . 5 Rounds @sustainable pace: 30 Calorie Row 20 Abmat Situps 20 Ball Slams :30/arm Side Plank...

Friday

  Friday’s Work A1. Back Squat, 2-3 reps; rest :30 x4 A2. Weighted Chin Ups, 2-3 reps; rest 1:30 x4 . 15-12-9 HSPU C2B Pullups *At the top of every minute starting at 1:00, do 10 Jumping Lunges then return to complete the work* . . Optional Skill Development:...

Thursday

  Thursday’s Work NFT Day! A1. Single Leg Hip Extension, 3-4 reps/leg @31X1; rest :30 x4 (https://www.youtube.com/watch?v=SHnPCsgWnuc)  A2. DB Cuban Rotations, 8-10 reps (light); rest :30 x4 . B1. Single Leg KB DL, 5-6 reps (controlled); rest :30 x3 B2....

Wednesday

  Wednesday’s Work A. Hang Snatch Pull, 3 reps; rest as needed x3 (moderate-heavy) B. EMOM 9: Hang Snatch [3 reps the first 3 sets, 2 reps the next 3 sets, 1 rep the last 3 sets] . EMOM 15:00 Minute 1- 8-10 Burpees Minute 2- 12-15 Wallball Shots Minutes 3- 12-15...

Tuesday

  Tuesday’s Work A1. Push Press, 3-4 reps; rest 1:30 x4 A2. Deadlift, 4-5 reps; rest 1:30 x4 . “Open Workout 12.3” AMRAP 18:00 15 Box Jumps @24/20” 12 Push Presses @115/75# 9 Toes to Bar [try out a steady pace throughout this workout, this may feel more like the...