Tuesday

Tuesday

A1. Close Grip Bench Press, 4-6 reps; rest :30 x4 A2. Single Arm DB Upright Row 8 reps/arm; rest 1:00 x4 + 4 Rounds of Cindy Run 200m 3 Rounds of Cindy Run 400m 2 Rounds of Cindy Run 800m     The Grind A1. DB Hammer Curls, 10-12 reps; rest :30 x3 A2. DB...
Monday

Monday

A. Muscle Clean—Work up to a heavy single in 5:00 B. Every 1:30, 3-Position Full Clean (ground, hang, high hang) + 10-9-8-7-6-5-4-3-2-1 DB Hang Squat Cleans @40/25# *150m Row between sets*     The Grind Row 2000m 20 Alternating DB Snatches @40/25# Row 1500m...
Saturday

Saturday

A. Overhead Squat 3-3-3 (moderate)  B. Full Snatch- Work up to a heavy single in 10:00  + 6 Rounds: 3 Muscle Ups  6 Full Snatches @135/95# 200m Run
Friday

Friday

A. Front Rack Reverse Lunges, 10 alternating reps; rest 2:00 between sets x4 + AMRAP 15:00 20 Box Jumps @24/20”  25 Calorie Row  20 Wall Ball Shots @20/14#     The Grind AMRAP 20:00 1 Rope Climb 15/12 Hand Release Pushups (M/F) 15 Ball Slams 200m...
Thursday

Thursday

NFT Day! A1. SLKBDL, 8 reps/leg @20X1; rest 1:00 x3 A2. DB Cuban Rotations, 8-10 reps; rest 1:00 x3 B1. Single Arm Russian KB Swings, 10-12 reps/arm; rest :30 x4 B2. Single Arm DB Elbowing Row, 6-8 reps/arm @21X0; rest 1:00 x4 C1. Plank Walk-Ups, 20 reps; rest :30 x3...