Thursday

Thursday

Thursday’s Work NFT Day! A1. DB External Rotations, 8 reps/arm @30X0; rest :30 x3 A2. DB Floor Press with Hip Bridge, 8-10 reps @30X1; rest 1:00 x3 . B1. Elbowing Row, 5-6/arm @31X1; rest :30 x3 B2. Single Arm Bench Press, 5-6/arm @31X; rest :30 x3 B3. DB Tricep...
Wednesday

Wednesday

Wednesday’s Work A. 2 Snatch DL’s + Snatch Pull; rest 1:00 x3 B. Every 1:30, 1 Full Snatch x5 . 3 Sets: AMRAP 3:00 5 Overhead Squats @155/105# 7 Bar Facing Burpees 15 Double Unders Rest 2:00 . . . The Grind 3 Rounds: 30 Alternating DB Snatches @40/25# 30 Box...
Tuesday

Tuesday

Tuesday’s Work A1. Turkish Getups, 2-3 reps/arm; rest :30 x4 A2. Strict Chin-ups, AMRAP; rest 1:30 x4 . For Time: 10 Pullups 20 Box Jumps @24/20” 15 Pullups 30 Box Jumps @24/20” 20 Pullups 40 Box Jumps @24/20” . . . The Grind 7 Rounds: 7 Pullups 14 Alternating...
Monday

Monday

Monday’s Work A. Every 2:00, Clean + Hang Clean + Thruster x6 . 4 Sets: :30 Wall Ball Shots :30 KB Swings @2/1.5 pood :30 Calorie Abike Rest 1:30 . . . The Grind Partner WOD! For Time: 100 KB Swings @1.5/1 pood 75 Wall Ball Shots 50 Calorie Abike 25 Power Clean...
Saturday’s Work

Saturday’s Work

Open 18.1 20-min. AMRAP: 8 toes-to-bars 10 DB clean and jerks 14 / 12-cal....