Saturday

A. Every 1:30, AMRAP Muscle Ups x6 (athlete chooses variation, can be ring, bar, banded/box ring transitions, jumping bar, etc.) + Partner WOD! 4 Rounds: 4 Rope Climbs 100 Double Unders 100 Ball Slams 400m Run with...
Friday

Friday

A. Front Squat—15:00 to establish a 2RM + TEST IN: 3 Rounds For Time: 15 Full Cleans @135/95# 15 Push Jerks @135/95# The Grind AMRAP 8:00 12 Calorie ABike 6 Push Presses @115/75# 12 Alternating Pistols Rest 2:00 AMRAP 8:00 12 KB Swings @1.5/1 pood 6 Toes to Bar 12 Box...
Thursday

Thursday

NFT Day! A1. Banded Glute Bridge, 6-8 reps @31X0; rest :30 x3 A2. V-Ups, 10 reps; rest 1:00 x3 B1. Single Leg Good Morning, 6-8 reps/leg @3121; rest :30 btw legs x4 B2. Toes thru Rings, 8-12 reps; rest 1:000 x4 C1. Glute Ham Raises, 3-5 reps; rest :30 x3 C2. Skin the...
Wednesday

Wednesday

A. Strict Press + Push Press, 3+5; rest 1:30 x4 + 8 Rounds: 4 HSPU 6 Burpees 8 Box Jumps @30/24” + Optional Abs: 4 Sets: 10 GHD Situps :30 Plank Walkups The Grind A1. Seated DB Strict Press, 8-10 reps; rest :30 x3 A2. DB Tricep Extensions, 8 reps/side; rest :30 x3 +...
Tuesday

Tuesday

Just a short and sweet writeup for this next cycle. We have a small window of time before the 2nd Open to build some strength and we are going to make the most of it. The next cycle is going to be 12 weeks and take us through to the middle of August at which point we...