Thursday

Thursday

NFT Day! A1. Trap 3 Raise, 8-10/arm; rest :30 between arms x3 A2. DB Cross Chops, 10/side; rest :30 x3 B1. DB External Rotation, 8 reps/arm rest :30 between arms x3 B2. Side Plank Reach Thru’s, 10/side; rest :30 x3 C1. Standing DB Lateral Raises, 8-10 reps; rest :30...
Wednesday

Wednesday

A1. Close Grip Bench Press, 4-6 reps @30X1; rest :30 x4 A2. Feet Elevated Ring Rows AMRAP @30X1; rest 1:30 x4 + 21-15-9 Toes to Bar Hand Release Pushups + Optional Ab Workout: 3 Sets: :15 Star Hold left :15 Star Hold right Rest :30 1:00 Forearm Plank Rest :30   The...
Monday

Monday

A. Dip Squat, 3 reps; rest 1:00 x3 B. Every 2:00, do 1 Split Jerk x5 + *Bring a watch, stop watch, or prepare to use your phone to keep track of your run!* 15 Sets: :50 Run (aerobic pace) :10 Rest/Walk + Optional Ab Workout: 4 Rounds: 20 Anchored Ab Mat Sit-ups 20 DB...

Saturday

A. Power Snatch 1.1.1; rest :15/rest 2:00 x4 B. Overhead Squat 3-3-3-3 (moderate); rest 1:30 between sets + Partner WOD! 2 Rounds: 50 Alternating DB Squat Snatches @40/25# 50 Burpees to Plate 50 Overhead Walking Lunges (45#/25# plate) 50 Calorie...
Friday

Friday

A. 1¼ Back Squat, 6-4-4-2-2; rest 2:00 between sets + EMOM 15:00 Minute 1- 12-15 Wallball Shots Minute 2- 15/12 Calorie Row (M/F) Minute 3- REST + Optional Ab Workout: 3-4 sets: 5/side Around the Worlds (PVC pipe setup) :30-1:00 FLR Hold on Rings   The Grind Partner...