Wednesday

Wednesday

Wednesday’s Work A. Power Clean 8-6-6-4-2; rest 1:30 between sets . Sprint :12 Rest 2:00 X6 . Tabata L-Sit Hold . . . The Grind For Time: Row 1000m 45 Medball Cleans @20/14# 60 Burpees 45 Medball Cleans @20/14# Row...
Tuesday

Tuesday

Tuesday’s Work A. Front Rack Reverse Lunges, 10 alternating reps; rest 2:00 between sets x4 . AMRAP 20:00 10 KB Goblet Squats @1.5/1 pood 15 KB Swings @1.5/1 pood 20 Box Jumps @24/20” 500m Row . . . The Grind AMRAP 1:00 Max Pullups AMRAP 2:00 Max Box Jumps...
Monday

Monday

Monday’s Work A1. Bench Press, 10-8-6-4; rest 1:00 btw sets A2. Weighted Pull-up 1.1.1 rest :10/rest 1:00 x4 . 10 Rounds: 3 HSPU’s 5 Burpee Broad Jumps 7 Ball Slams . . . The Grind 4 Rounds: Run 400m 15 Front Squats @95/65# 20 Ab Mat...
Saturday

Saturday

Saturday’s Work A. Every :30, 1 Back Squat x20  (if you need guidance on weight, anywhere between 50-70% would be appropriate)  . AMRAP 20:00 @85% 2 Rope Climbs 12 Hand Release Pushups 15 Medball Cleans @20/14# Row...
Friday

Friday

Friday’s Work A. EMOM 5:00, 1 Muscle Snatch B. Every 1:30, do 1 Power Snatch x5 . 21-15-9 Pullups Box Jumps @30/24” Rest 3:00 100 KB Swings @1.5/1 pood For Time . . . The Grind 5 Rounds: 7 Overhead Squats @75/55# 14 Calorie Row –Rest 3:00– 5 Rounds:...