Friday

Friday

A. Barbell Glute Bridge, 5-6 reps @31X0; rest 1:00 x3 https://www.youtube.com/watch?v=6EhYj5eSngY B. EMOM 8: 1 Hang Clean Pull + 1 Hang Power Clean (moderate) + 3 Rounds:  400m Run  15 Burpees  15 DB Power Cleans @50/35# per hand      The Grind A1. Seated DB Press,...

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Thursday

Thursday

NFT Day! A1. KB Windmills, 5/side; rest :30 between sides x3 A2. Elbow Plank Hold, :45-1:00 hold; rest 1:00 x3 (add plate if too easy) A3. Prone KB Drags, 12 alternating reps; rest 1:00 x3 B1. GHD Situps, 8-12 reps; rest :30 x3 B2. DB Russian Twists, 20 alternating...

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Wednesday

Wednesday

. 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 AFAP . . . . The Grind. 10-9-8-7-6-5-4-3-2-1 Power Cleans @95/65# Box Jump Overs @24/20” *After each set, do 10 Ab...

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Tuesday

Tuesday

Super excited to be hosting @mikecerbus and @powermonkeyfitness for this clinic!! https://shop.powermonkeyfitness.com/…/olympic-weightlifting… Join this clinic led by Team Power Monkey coach MIKE CERBUS on Saturday, June 8th from 9:00AM-6:00PM. Learn how to strengthen...

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Monday

  A. Weighted Ring Dip 2-4 reps@20X1; rest 1:30 x4. B. Push Press 5-5-5RM; rest 1:30 between sets . + Death by 10m Sprints . + Optional: 400m jog cool down . . . . The Grind. A. EMOM 8:00: 2 Speed Back Squats (light) followed by 10 Jumping Lunges  . + AMRAP 18:00:...

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Friday

Friday

Friday's Work A. Every 2:00, 1 Snatch + 1 Snatch Balance + 1 Overhead Squat x6 . Every 3:00 for 15:00 4 TnG Power Snatches (start @ ~60% of 1RM then build as able) 8 Alternating Pistols 200m Row *Rest the remainder of the 3:00 when you finish the work* . . . The Grind...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Single Leg Glute Bridge Hold, :20 hold; rest :30 x3 A2. DB Cuban Rotations (light), 8-10 reps (controlled); rest :30 x3 A3. ¼ Turkish Getup, 5-6/arm; rest :30 x3 https://www.youtube.com/watch?v=-MB4UStTK98  . B1. Banded Single Leg...

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Wednesday

Wednesday

Wednesday's Work A1. Close Grip Bench Press, 6-8 reps; rest 1:00 x3 A2. Barbell Drag Curls, 8-10 reps @30X1; rest 1:00 x3 . 4 Sets: :30 Max Pullups :30 Max Ball Slams :30 Max Burpees Rest 1:30 . . . The Grind AMRAP 22:00 Run 400m 6 Lateral Burpees over Bar 12 Front...

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Tuesday

Tuesday

Tuesday's Work A. Back Squat 4-6 reps; rest 2:30 x5 . AMRAP 15:00 10 Hang Power Cleans @95/65# 10 Box Jumps @24/20” 12/10 Calorie Row (M/F) . . . The Grind  12 Rounds: 5 Pullups 10 Ball Slams 15 Double Unders 20 Mountain...

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Monday

Monday

Monday's Work A. EMOM 12:00 Minute 1- 3 Strict HSPU (Scale: 3 strict negatives with kipping HSPU up, or 6 Seated DB Presses @tough weight) (Make it harder: deficit with plates)  Minute 2- Ring Muscle Up + AMRAP Ring Dips (Scale: 1 MU transition + AMRAP Ring Dips or...

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Saturday

Saturday

Matt Walker putting his fitness tot he test! Saturday's Work A. Overhead Hold, accumulate 2:00 with as few breaks as possible using 110% of 1RM Strict Press B. Overhead Squat, 5-4-3-2-1 rest 1:30 between sets . 7 Rounds: 7 Pullups 7 Power Snatches @115/75# ....

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Friday

Friday

Friday's Work A. KB Front Rack Wall Sit March, 12 alternating reps (controlled); rest as needed x3 B. Thruster, 5-4-3-2-1; rest 2:00 between sets (from rack) . EMOM 12:00 ODD- 12-15 Wall Ball Shots AFAP EVEN- :20 ABike AFAP . . . The Grind AMRAP 20:00 5 Pullups 10...

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