Tuesday

Tuesday

Tuesday’s Work A1. Push Jerk 3-2-2-1-1; rest :30 A2. Single Arm DB Upright Row, 5-6 reps/arm; rest 1:30 x4 (one less set than the push jerks)  . ~5:00 to warm-up sprint technique . Banded Partner Sprints! Each Partner Sprints 50m while the other partner pulls...
Monday

Monday

Monday’s Work A. Romanian DL 4-5 reps @31X1; rest 1:30 x3 B. Every 2:00, do 1 Hang Clean Pull + 2 Hang Cleans x5 . EMOM 12:00 ODD— 15-20 Wallball Shots EVEN— 12/10 Calorie Row (M/F) . . . The Grind For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans @65# Lateral...
Saturday

Saturday

Saturday’s Work A1. Ring Dips, :30 max reps; rest 1:00 x5 A2. GHD Situps, 10-15 reps; rest 1:00 x5 . 10-9-8-7-6-5-4-3-2-1 DB Push Jerks @50/35# per hand...
Friday

Friday

Friday’s Work A. Back Squat, 3 reps @31X1; rest 2:00 x4 B. Full Snatch- Work up to a heavy single in 10:00 . 4 Sets: 3 Full Snatches @75% of B 9 Pullups 30 Double Unders Rest 1:30 . . . The Grind AMRAP 20:00 1 Rope Climb 10 Deadlifts @115/75# 15/12 Hand Release...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Single Leg KB DL, 8 reps/leg @20X1; rest 1:00 x3 A2. DB External Rotations, 8 reps/side; rest :30 x3 . B1. Single Arm DB Elbowing Row, 6-8 reps/arm @21X0; rest :30 x3 B2. DB Sumo Squats, 10-12 reps; rest 1:00 x3...