Thursday

Thursday

Thursday’s Work NFT Day! A1. Single Arm DB Bench Press, 8-10 reps/arm; rest :30 x3 A2. Barbell Finger Rolls, 15 reps; rest 1:00 x3 https://www.youtube.com/watch?v=9GUKSIs2zvE  . B1. Strict Knees to Elbows, AMRAP (-1) @31X1; rest :30 x4 B2. Externally Rotated...
Wednesday

Wednesday

Wednesday’s Work A. Every 2:00, 1 Clean + 1 Hang Clean + 1 Hang Clean Thruster x6 . 6 Sets: 500m Row 2:00 Rest (Again, here you should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no drop off. Week 2’s practice should...
Tuesday

Tuesday

Tuesday’s Work A. Strict Pullups, 3-5 reps; rest 1:00 x3 (unweighted) B. Strict Weighted Pullup—8:00 to find a 1RM . 4 Sets: :30 Max Bar Muscle Ups :30 Max Hollow Body Burpees :30 Max Calories ABike 1:30 Rest . . . The Grind PARTNER WOD! 3 Rounds: 1000m Row 75...
Monday

Monday

Monday’s Work A. Box Squat, 5-5-3-3; rest 2:00 btw sets (heavy with good posture/form) B. EMOM 6:00: 2 Back Squats (moderate, snappy) . 5 Rounds For Time: 10 Calorie Row 10 KB Swings @2/1.5 pood 20 Ab Mat Situps . . . The Grind A. EMOM 10:00 ODD- Unbroken Set of...
Saturday

Saturday

Saturday’s Work A. Strict Chin-ups, 2-3 reps (weighted if too easy); rest 1:00 x4 B. EMOM 8:00—1-3 Unbroken Ring Muscle Ups . 10 Rounds: 5 C2B Pullups 10 KB Swings @1.5/1 pood 15 Double Unders (aim for each set of movements to be...