Wednesday

Wednesday

Wednesday’s Work A. Snatch Press Under + Snatch Balance [2+3]; rest 1:00 x3 (light) B. Hang Snatch—8:00 to work up to a heavy single . AMRAP 6:00 8 DB Devils Press @40/25# per hand 8 Toes to Bar 20 Double Unders –Rest 2:00– AMRAP 6:00 Run 200m 6...
Tuesday

Tuesday

Tuesday’s Work A1. Feet Elevated Ring Rows, 5-6 reps @31X1; rest 1:00 x4 A2. Box Step Ups, 8-10 alternating reps; rest 1:00 x4 (increase height as able) . 4 Sets: 6 Clean & Jerks @155/105# 12 Ball Slams :30 Max Calorie ABike Rest 1:30 . . . The Grind A....
Monday

Monday

Monday’s Work A. Double DB Overhead Walking Lunges, 10m; rest 1:00 x3 B. 1¼ Back Squats, 5-6 reps; rest 2:00 x4 (moderate weight) . Row 500m Rest 2:00 X4 (Effort across sets—1st set  @50%, 2nd set @75%, 3rd set @100%, 4th set @75%)  . Optional Ab Workout: 4...
Saturday

Saturday

Saturday’s Work A1. Strict Pullup, 3-4 reps @31X1; rest 1:00 x4 (to scale use band to keep tempo, to make more challenging go C2B or add weight)  A2. Stability Bench Press (KB’s attached by bands), 3-5 reps; rest 1:00 x4 . Partner WOD AMRAP 20:00 4 Rope Climbs...
Friday

Friday

Friday’s Work A. Power Clean + Hang Power Clean [1+2]; rest 1:30 x4 . 800m Run (aerobic pace that’s challenging but maintainable for repeats) Rest 4:00 X3 . Optional Ab Workout: 3-4 Rounds: Accumulate 1:00 FLR Hold on Rings 20 Grasshoppers . . . The Grind 21...