Tuesday

Tuesday

Tuesday’s Work A. Back Squat, 3-4 reps @31X1; rest 2:00 x5 (build, but keep the tempo) . EMOM 14: ODD— Max Wall Ball Shots in :40 EVEN— Max Burpees in :40 . . . The Grind 5 Rounds For Time: 35 Double Unders 25 Wallball Shots 15...
Monday

Monday

Monday’s Work A1. Handstand Pushups, AMRAP (-1); rest :30 x4 A2. Strict Pullups, AMRAP (-1); rest 1:30 x4 . 8 Rounds (aim for unbroken sets):  3 Bar Muscle Ups (Scale: 3 C2B Pullups, 4 Pullups, or 6 Jumping Pullups)  6 Deadlifts @225/155# 20 Double Unders . . ....

Saturday

  Saturday’s Work A. Clean Pull 3 reps; rest 1:00 x4 B. Every 1:30, do 1 3-Position Clean (high hang, hang, full) x5 . 27-21-15-9 Front Squats @135/95# (from the ground) Calorie Row
Friday

Friday

Friday’s Work A1. Strict Knees to Elbows, AMRAP (-1); rest :30 x4 A2. Ring Pushups, AMRAP (-1) rest 1:30 x4 . 4 Rounds: :30 Toes to Bar :30 Hand Release Pushups :30 Box Jumps @ 24/20” Rest 1:30 . . . The Grind 3 Rounds: 15 DB Man Makers @35/20# per hand 30 Ab...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Nose & Toes HS Hold against wall, :15-:30 hold; rest :30 x3 A2. DB Cuban Rotations, 8-10 reps; rest :30 x3 . B1. Wall Walks, 1-2 reps; rest :30 x4 B2. Single Arm Upright Row, 6-8 reps @30X1; rest :30 between arms x4 . C1. DB...