Saturday

Saturday

Saturday’s Work A. MB Chest Passes, 10 reps AFAP; rest :30 x5 https://www.youtube.com/watch?v=4Z0mSaTqb04  B. Every 2:00, 3 reps of 1¼ Front Squats x5 . 3 Rounds: 1:00 Hang Power Snatches @95/65# 1:00 Mountain Climbers 1:00 Box Jumps @24/20” 1:00 Calorie ABike...
Friday

Friday

Friday’s Work A1. Bench Press, 3-5 reps @31X1; rest 1:00 x5 A2. Ring Muscle Ups, AMRAP (-1); rest 1:00 x5 . Run 400m 30 DB Burpee Deadlifts @40/25# Run 400m 30 DB Devils Press @40/25# Run 400m 30 DB Hang Clean Thrusters @40/25# . . . The Grind 0-6:00 Row 1000m...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Banded Clam Shells, 10 reps/side; rest :30 x3 A2. Banded Ham Pulls, 10 reps/side @21X1; rest 1:00 x3 https://www.youtube.com/watch?v=Ywe3nUqWnEI (first part of the video)  . B1. Single Leg Double KB Deadlift, 5-6 reps/leg @30X0; rest...
Wednesday

Wednesday

Wednesday’s Work A. 1 Clean Pull + 2 Hang Clean Pulls; rest 1:00 x4 B. Power Clean + Hang Power Clean + Power Jerk; rest 1:30 x5 . 4 Sets: 4 Handstand Pushups 6 Deadlifts @275/185# 8 Lateral Burpees Over Bar 40 Double Unders Rest 1:30 . . . The Grind AMRAP 10:00...
Tuesday

Tuesday

Tuesday’s Work A1. 60/30 Biceps; rest 1:00 x3 https://www.youtube.com/watch?v=eZCZdMLWxDM  A2. Bent Over DB Lateral Raises, 8-10 reps; rest :30 x3 https://www.youtube.com/watch?v=ttvfGg9d76c  A3. DB Tricep Kickbacks, 8 reps/arm; rest 1:00 x3 . 4 Rounds: Row 400m...