Saturday

Saturday

Partner WOD! AMRAP 10:00 50 Russian KB Swings @2/1.5pood 30 Lateral Burpees Over Partner 30 Calorie ABike Rest 2:00 AMRAP 10:00 4 Rope Climbs 40 Ball Slams @20/15# 30 Alternating...
Friday

Friday

Let’s not let go of summer without a fight…join us Monday at 8:00am at 58th Street for an end of summer beach WOD!!  A. Box Squat, 5 reps; rest 2:00 x5 + 21-18-15-12-9-6-3 Wall Ball Shots *Run 200m between each set*   The Grind AMRAP 22:00 22 KB Swings @1.5/1...
Thursday

Thursday

NFT Day!   A1. Seated Good Mornings, 8-10 reps; rest :30 x3 A2. 1¼ Goblet Squat, 8-10 reps @20X1; rest :30 x3 A3. Hollow to Supermans, 10 (controlled) reps; rest :30 x3 B1. SA KB Sotts Press, 3-4/side; rest :30 x4 https://www.youtube.com/watch?v=kSEINo9yALA B2,...
Wednesday

Wednesday

  A. EMOM 8: ODD- :20 Max HSPU EVEN- :20 Max Bar Muscle Ups + 4 Rounds For Time: 8 Box Jumps @30/24” 12 Alternating DB Snatches @50/35# 8 Toes to Bar   12 Calorie Row   The Grind A. Snatch Pull + Hang Snatch + OHS, rest as needed x5 + AMRAP 3:00 Max Wall Ball Shots...
Tuesday

Tuesday

A. Every 2:00, 3 Cleans (not TnG) + 1 Hang Clean (this will be “TnG” after your last full clean) x5 + EMOM 14: ODD— Max Thrusters in :20 EVEN— Max Bar Facing Burpees in :20   Wednesday A. EMOM 8: ODD- :20 Max HSPU EVEN- :20 Max Bar Muscle Ups   The Grind Partner WOD!...