Saturday

Saturday

Saturday’s Work A1. Push Press, 3-4 reps; rest 1:00 x4 A2. Ring Dips, AMRAP (-1); rest 1:00 x4 . 3 Rounds: Run 400m 15 Pullups 12 Push Jerks...
Friday

Friday

Friday’s Work A. Squat Clean Thruster, 3-3-2-2-1RM; rest 2:00 between sets . EMOM 15:00 Minute 1- 12 Wallball Shots Minute 2- 12 Box Jumps @24/20” Minute 3- 10/12 Calorie Row (M/F) . Optional Ab Workout: 3-4 sets: 5/side Around the Worlds (PVC pipe setup)...
Thursday

Thursday

Thursday’s Work NFT Day! A1. DB Powell Raises, 8 reps/arm @30X0; rest :30 x3 A2. Poliquin Step Ups, 10 reps/leg (controlled); rest 1:00 x3 . B1. DB Lateral Raises, 8-10 reps; rest :30 x3 https://www.youtube.com/watch?v=vNQ7-WBDUKA  B2. DB Frontal Raises, 8-10...
Wednesday

Wednesday

Wednesday’s Work A. AMRAP 3:00: Max Strict Pullups B. EMOM 8:00: 1-2 Ring Muscle Ups . 5 Sets: 200m Sprint Rest 2:00 . Optional Ab Workout: 4 Rounds of :20 ON/:10 OFF L-Sit Hold Then Max Hollow Body Hold . . . The Grind A. Every 1:30 do 1 Snatch + 1 Hang Snatch...
Tuesday

Tuesday

Tuesday’s Work A. Single Arm DB High Pull, 6 reps/arm; rest 1:00 x2 B. Muscle Snatch, 3-2-2-1-1; rest 1:30 between sets . 4 Sets: 6 Handstand Pushups 12 KB Swings @2/1.5 pood 15 Calorie Row Rest 1:30 between sets . . . The Grind 5 Rounds: Run 400m 25 Ball Slams...