Monday

Monday

A1. Strict Pullups, AMRAP (-1); rest :30 x4 A2. Reverse Grip Pushups, AMRAP @31X1; rest 1:30 x4 https://www.youtube.com/watch?v=ZJQ5DLwQ3qw (modify up to a bench if hurting wrists) + Every 3:00 do 4 Deadlifts @275/185#   8 Box Jumps @36/30” 12 Burpees (rest the...

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Saturday

Saturday

We will be closed this Sunday for Father’s Day!! Enjoy the beautiful weekend!! A. Clean Grip DL + Hang Clean Pull 2+2; rest 1:00 x3 B. Every 1:30, 1 Power Clean + 2 Front Squats x5 + EMOM “Holleyman” for 15:00 5 Wall Ball Shots + 3 HSPU +1 Power Clean @225/155# *if...

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Friday

A. Strict Press + Push Press + Push Jerk [2+4+6]; rest 1:30 x3 + 800m Run Rest 4:00 X3 + Optional Abs: Accumulate 3:00 in FLR Hold on Rings   The Grind 3 Rounds: 800m Run 15 Front Squats @115/75# 25 Ball...

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THURSDAY

THURSDAY

NFT Day! A1. Superman to Hollow, 10 reps (5 full/direction); rest :30 x3 A2. KB Windmill, 6-8 reps/side; rest 1:00 x3 B1. Single Leg Deadlift, 4-5 reps/leg @31X1; rest :30 btw legs x4 B2. Front Rack KB Walking Lunge & Press, 8-10 alternating reps; rest 1:00 x4 (both...

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Wednesday

Wednesday

A1. Feet Elevated Ring Rows, AMRAP @31X1; rest 1:00 x4 A2. Bench Press, 5 reps @31X1; rest 1:00 x4 (the hold at the bottom should be a full stop, and then restart, adjust your weight accordingly) + EMOM 15: Minute 1- 20 Ball Slams Minute 2- 12/10 Ring Pushups (M/F)...

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Tuesday

Tuesday

A. Snatch Press Under, 3 reps; rest 1:00 x4 B. Hang Snatch + High Hang Snatch; rest 1:30 x5 + 4 Sets: 6 Overhead Squats @135/95# 12 Pullups 24 Double Unders Rest 1:30   The Grind AMRAP 20:00 21 Calorie Row 12 Pullups 21 Box Jumps @24/20” 12...

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MONDAY

MONDAY

A. Back Squat, 12-12-12; rest 3:00 between sets + 5-4-3-2-1 Squat Clean Thrusters @165/115# Burpee Box Jumps @24/20” Immediately after last BBJ Row 500m + Optional Abs: 3-4 Sets: 20 Grasshoppers 10 DB Russian Twists   The Grind A. EMOM 6: 1 Power Snatch (increasing...

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SATURDAY

SATURDAY

NO CLASSES TODAY!!! POWER MONKEY FITNESS WEIGHTLIFTING CLINIC WILL BE GOING ON ALL DAY!! ...

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Friday

Friday

A1. Turkish Getups, 2-3/arm; rest :30 x4 A2. Strict Knees to Elbows, AMRAP, rest 1:30 x4 + 8 Rounds: 10 KB Swings @1.5/1 pood 8 Toes to Bar 20 Double Unders + Optional Abs: 4 Sets: :30 L Sit Hold on boxes (:30 AMRAP holds, if not unbroken) Rest as needed   The Grind 8...

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Thursday

Thursday

NFT Day! Handstand Day for Summer’s last day of shoulder use for a little while! A1. Half-Kneeling Single Arm OH Press, 6-8 reps/side @31X1; rest :30 btw sides x3 A2. DB External Rotations, 8 reps/side @20X0; rest 1:00 x3 B1. Headstand Hold, :20-:40 hold, rest 1:00 x3...

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Wednesday

Wednesday

A. Good Mornings, 4-5 reps @31X1; rest 1:00 x3 B. Deadlifts, 8-6-4-2; rest 1:30 between sets + 3 Sets: 15 Box Jumps @24/20” 10 Deadlifts @275/185# 5 Burpee Bar Muscle Ups Rest 1:30 + Optional Abs: Atomic Situps, 20 reps; rest 1:00x4...

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TUESDAY

TUESDAY

A1. Ring Dips, 3-4 reps @21X1 (weighted if too easy); rest :30 x4 A2. Chin-ups, 3-4 reps @21X1; rest 1:30 x4 + *Bring a watch, stop watch, or prepare to use your phone to keep track of your run!* 15 Sets: :35 Run (aerobic pace) :25 Rest/Walk The Grind AMRAP 25:00 20...

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