Wednesday

Wednesday

A. Back Squat 3-4 reps, rest 2:00 x3 + In 3:00 400m Run Max Wall Ball Shots in Remaining Time Rest 2:00 X3 + Optional Ab workout: 4 Sets: :30 L Sit Hold (accumulated if not unbroken) Rest as needed   The Grind A. EMOM 8: 1 Power Snatch + 1 Hang Power Snatch +...
Tuesday

Tuesday

A. EMOM 5: AMRAP :20 of Ring Muscle Ups (Scale rep=3 Ring Rows + 1 Ring Dip/ Jump to support & lower) B. EMOM 5: AMRAP :20 of Bar Muscle Ups (Scale= C2B Pullups, Pullups, Jumping C2B, or Jumping PU + AMRAP 12:00 6 Snatches @135/95# 12 Toes to Bar 6 Clean &...
Monday

Monday

A. Banded Glute Bridge, 6-8 reps @31X0; rest 1:00 x3 B. Sumo Deadlift, 9-7-5-3; rest 2:00 between sets + 10-9-8-7-6-5-4-3-2-1 Deadlifts @135/95# Lateral Burpees over Bar + Optional Ab workout: Tabata Hollow Rocks     The Grind 3 Rounds: Row 500m 15 KB Swings...
Saturday

Saturday

A. Out of the Hole Front Squat + Push Jerk; rest 1:30 x6 + Partner WOD! Run 400m/Max Burpees Partner 1 Runs 400m while Partner 2 accumulates as many Burpees as possible; then switch. 100 Wall Ball Shots /Max Situps Partner 1 works on the 100 WBS while Partner 2...
Thursday

Thursday

NFT Day A1. Bent Over DB Lateral Raise @21X1, 8-10 reps; rest :30 x3 A2. Poliquin Step ups, 8/side @30X1; rest :30 x3 B1. Barbell Drag Curls @21X1, 8-10 reps; rest :30 x4 B2. Batwing Hold, :30-1:00 hold; rest 1:00 x4 B3. Single Leg Good Mornings @31X1; rest 1:00 x4...