Monday

Monday

A1. Close Grip Bench Press, 4-6 reps @20X1; rest 1:00 x5 A2. Ring push-ups, AMRAP @31X1; rest 1:00 x5 + AMRAP 15:00 @85% effort 25 KB Swings @1.5/1 pood 15/12 Hand Release Pushups (M/F) 200m Run   The Grind 5 Sets: 1:00 MAX Russian KB Swings (athlete chooses...

Saturday

A1. Bench Press, 5 reps @30X0, rest 1:00 x4 A2. Weighted Strict Chin-ups, 2-3 reps @30X0; rest 1:00 x4 + 3 Sets:   15 C2B Pullups 20 Hand-Release Pushups 40 Double Unders Rest 1:30 [first set effort @75%, second @85%, third...
Friday

Friday

A. EMOM 10: 2 Back Squats @60% (should be quick reps, or go down in weight) + “Open WOD 17.4” AMRAP 13:00 55 Deadlifts @225/155# 55 Wall Ball Shots @20/14# 55 Calorie Row 55 Handstand Push-Ups   The Grind AMRAP 20:00 1000m Row 50 Wallball Shots @20/14# 30...
Thursday

Thursday

NFT Day!   A1. Poliquin Step ups, 10 reps/leg (controlled); rest :30 x3 A2. Single Leg Good Mornings, 4-5 reps/leg @2121; rest :30 x3 A3. Plank Walkups, :30 continuous reps; rest 1:00 x3 B1. Rear Foot Elevated Split Squats, 6 reps/leg; rest :30 x4 B2. GH Raises, 3-4...
Wednesday

Wednesday

A. Power Snatch 1.1.1; rest :15/rest 1:30 x4 + 4 Sets: :30 ABike Calories :30 Russian KB Swings @2/1.5 pood :30 Box Jumps @24/20” 1:30 Rest   The Grind 0-10:00 Death by Burpees (starting at 1 and adding 1 rep every minute until you get to 10:00) 10:00-20:00 Death...