Friday

Friday

Friday’s Work A1. Back Squat, 5-6 reps @21X1; no rest, immediately into A2 x4 A2. Pulse Squats, 10 reps; rest 2:00 x4 (Coaches: this video has the breakdown of the movements in the comments: https://www.youtube.com/watch?v=9WcxcTV-kWU) . 21-15-9 Calorie Row DB...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Single Arm Lying KB Tricep Extensions 6/arm; rest :30 x3 (COACHES: this is essentially the movement except we will be laying on the ground and using a KB instead of DB: https://www.youtube.com/watch?v=kXaj8QsdE7M) A2. Single Arm...
Wednesday

Wednesday

Wednesday’s Work A. 3 Position Snatch Pull (ground, hang, high hang); rest 1:00 x3 B. EMOM 8: 2 Hang Snatches . 4 Sets: 10 Deadlifts @185/135# 15 Wall Ball Shots 30 Double Unders Rest 1:30 . Optional Ab workout: 3-4 Sets: 20 Grasshoppers 10 DB Russian Twists . ....
Tuesday

Tuesday

Tuesday’s Work A. Single Arm DB Push Press 10-12 reps/arm; rest :30 btw arms x2 B. Push Jerk, 3-4 reps; rest 1:00 x3 (moderate) . 30:00 @ a sustainable pace (this is meant to flush out Murph, if you didn’t do “Murph” you can turn up the pace) Row 20...
Monday

Monday

Monday’s Work “MURPH” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile...