Friday

Friday

Friday’s Work A. Handstand Pushups, AMRAP; rest :30 x4 (kipping or strict) B. Strict Knees to Elbows, AMRAP @31X0; rest 1:30 x4 . 3 Sets: 3:00 AMRAP 10 Toes to Bar 10 Alternating DB Snatches @50/35# 10 Box Jumps @24/20” Rest 2:00 *pick up where you left off* . ....
Thursday

Thursday

Thursday’s Work NFT Day! A1. Hollow Body Flutter Kicks, :30-1:00 of reps; rest :30 x3 A2. DB External Rotations, 8/arm; rest :30 x3 . B1. DB Lateral Raises, 8-10 reps; rest :30 x3 B2. Side Plank DB Powell Raise, 8 reps/arm; rest :30 x3 B3. Supine Leg Lowering,...
Wednesday

Wednesday

Wednesday’s Work A. Single Leg Glute Bridge Hold, :15/side; rest :30 btw sides x2 B. Plate Glute Bridge, 10-12 reps; rest :30 x3 C. 1¼ Front Squat, 5-3-3-2-2; rest 2:00 btw sets . 4 Sets: 250m Row 20 Wall Ball Shots Rest 1:30 . . . The Grind For Time:...
Tuesday

Tuesday

Tuesday’s Work A1. Pendlay Row, 3-5 reps @31X1; rest 1:00 x4 A2. Bench Press, 3-5 reps @31X1; rest 1:00 x4 . EMOM 15:00 Minute 1- 12-15 Hand Release Pushups (M/F) Minute 2- 15-20 Ball Slams Minute 3- :30 moderate ABike . . . The Grind A. 20m DB Walking Lunges;...
Monday

Monday

Monday’s Work A. Every 2:00, AMRAP (-1) Feet Elevated Ring Rows x4 (False grip for those who have or are trying to progress to ring muscle ups)  . “Open Workout 17.3” *Prior to 8:00, complete: 3 rounds of: 6 C2B Pullups 6 Squat Snatches (95# / 65#) Then, 3...