Thursday

Thursday

Thursday’s Work NFT Day! A1. Deadbugs against wall, 10 reps; rest :20 x3 A2.Deadbugs with contralateral push; 10 reps; rest 1:00 x3 https://www.youtube.com/watch?v=bBUZcwR3YXk  . B1. Bottoms Up KB Screwdriver, 8-10 twists/arm; rest :30 x3 B2. KB Pullover in 3.5...
Wednesday

Wednesday

Wednesday’s Work A. Every 2:00, do AMRAP Push Presses + 3 Push Jerks x3 (Increasing to challenging weights) B. 10-8-6-4-2 Unbroken HSPU For Time (scale to Strict Press at 65-75% of 1RM) . 3 Sets: :30 C2B Pullups :30 Overhead Squats @135/95# :30 ABike Calories...
Tuesday

Tuesday

Tuesday’s Work A. Clean & Jerk—work up to a heavy single in 6:00 B. Clean & Jerk—2×1 @90% of A; 3×1@80% of A . AMRAP 10:00: [Each Round, DB Reps increase by 5] 5 DB Power Clean & Jerks @25/35 10 Burpees over DB’s (so 1st round is 5 DBCJ,...
Monday

Monday

Monday’s Work A. Romanian DL 6-8 reps@31X1; rest 1:30 x4 . 4 sets (goal is all at the same pace): 6 Deadlifts @275/185# 12 Box Jumps @24/20 40 Double Unders Rest 1:30 . . . The Grind For Time: Row 40 Calorie s 40 Ball Slams 20 Power Clean & Jerks @115/75#...
Friday

Friday

Friday’s WorkFriday Open 19.1 Prep  A. EMOM 8: 2 Back Squats @ moderate weight, fast reps B. Every 1:30, do 2 TnG Power Cleans . 5 Sets: :30 Wall Ball Shots :30 Row Rest 1:00 (Focus on breathing through the work as well as smooth, fast transitions) . Cool down:...