Monday

Now that we are beyond the Open and looking ahead to the short turnaround until the next Open in October, we are going to change it up for the next cycle!! The next 9 weeks we will be re-doing/testing the previous Open workouts by week…we will start this week...

Saturday

  Saturday’s Work A. EMOM 10: ODD— 1 Power Snatch EVEN— :30 Max Ring Dips . 21-15-9 DB Devil’s Press @40/25# per hand Calorie Row
Friday

Friday

Friday’s Work A. 1 Out of the hole Front Squat + 2 Front Squats; rest 2:00 x5 . “Annie” 50-40-30-20-10 Double Unders Ab Mat Situps (unanchored) . . . The Grind 20-15-10-5 Power Snatches @75#/55# Burpees over Bar . Cash Out: Max Plank...
Thursday

Thursday

Thursday’s Work NFT Day! A1. KB Cossack Squats, 8-10 alternating reps; rest :30 x3 A2. Seated Good Mornings, 8-10 reps; rest :30 x3 A3. KB Arm Bars, 5 reps/arm; rest :30 x3 (https://www.youtube.com/watch?v=CSJufb9LaZw) . B1. SA KB Sotts Press, 3-4/side; rest :30...
Wednesday

Wednesday

Wednesday’s Work A. 2 Jerk Dip Squats + 1 Push Press, rest 1:00 x3 B. Split Jerk 1.1.1 rest :15/rest 1:00 x3 . AMRAP 12:00 10 DB Push Jerks @50/35# 10 Toes to Bar Run 200m . . . The Grind 4 Sets: 20 Box Jumps @24/20” 20 Ball Slams Run 400m Rest 1:30 Each set as...