Friday

Friday

A1. Romanian Deadlifts, 4-5 reps @31X1; rest 1:00 x4 A2. Box Step Ups, 10 alternating reps; rest 1:00 x4 No weight, athlete chooses highest height he/she is able to complete the full extension of the working leg. If you have to use your other leg to “save” the rep,...

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Thursday

Thursday

NFT Day A1. DB Cuban Rotations, 8-10 reps; rest :30 x3 A2. Bent Hollow Hold, :45-1:00 hold; rest :30 x3 A3. Shoulder Wall Slides, 5 Reps ASAP; rest 1:00 x3 https://www.youtube.com/watch?v=N73AnUp3m2w B1. KB Windmills, 4-5 reps/side; rest :30 x3 B2. Hollow Body Wall...

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Wednesday

Wednesday

A. Box Squat 3-4 reps; rest 2:00 x5 https://www.youtube.com/watch?v=e9HloHClt2Q + 21-18-15-12-9-6-3 Wall Ball Shots KB Swings @1.5/1 pood + Optional Ab Workout: 3 Sets :30 FLR Hold 5 Toes to Bar with ASAP controlled descent   The Grind AMRAP 4:00 Strict Pullups (Scale...

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Tuesday

Tuesday

A1. Bench Press, 2-3 reps; rest :30 x4 A2. Weighted Strict Pullup, 2-3 reps; rest 1:30 x4 + :30 DB Split Jerks, alternate legs (athlete’s choice in weight, heaviest with solid core) :30 Rest :30 Burpee Box Jump Overs @24/20” :30 Rest :30 Max Calorie Row 1:30 Rest x4  ...

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Monday

Monday

A. Segmented Snatch Pull, 3 reps; rest 1:00 x3 B. Snatch with :02 pause below the knee, 1.1 rest :15/rest 2:00 x5 + Death by 10m Sprints (Start 1 sprint the first minute, 2 sprints the second minute, and so on, continuing to add 1 sprint each minute until you cannot...

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Saturday

Saturday

A. Power Clean + Hang Clean [1+2]; rest 1:30 x5 + AMRAP 5:00 1 Rope Climb (scale rep: 3 body pulls) 3 Cleans @165/115# 6 Burpees Rest 2:00 AMRAP 5:00 5 Pullups 7 KB Goblet Squats @2/1.5 pood 9 Box Jumps @30/24” Rest 2:00 AMRAP 5:00 6 DB Hang Cleans @50/35# per hand 12...

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Friday

Friday

A. Seated DB Arnold Presses, 8-10 reps; rest 1:00 x3 https://www.youtube.com/watch?v=R-RTgOxrj88 B. Strict Press, 2.2.2; rest :10/rest 1:30 x4 + 12-9-6-3 HSPU KB Swings @2/1.5 pood *400m Row between each set (so 3 total rows)* + Optional Ab workout: :30 Side...

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Thursday

Thursday

NFT Day! A1. Single Leg KB DL, 6-8 reps/leg @30X1; rest :30 between legs x3 A2. Single Arm KB Sotts Press 3-4 reps/arm @30X1; rest :30 between arms x3 A3. Hollow to Supermans, 10 reps; rest 30 x3 B1. 1¼ Goblet Squats, 8-10 reps; rest :30 x3 B2. Glute Bridge Single Arm...

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Wednesday

Wednesday

A. Snatch Balance, 3 reps (light to moderate); rest 1:00 x3 B. EMOM 8:00, 1 Snatch (no fails, if you fail, your EMOM is over) + 4 Sets: :30 Push Jerks @135/95# (if needed, scale to a heavy, but doable weight for 30 seconds)   :30 Alternating Pistols :30 Max Calorie...

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Tuesday

Tuesday

A. Deadlift, 5-3-3-2; rest 2:00 between sets + 3 Rounds: 800m Run 25 Ball Slams 15/12 Ring Dips (M/F)   The Grind A1. Front Squat, 5-6 reps; rest :10 x4 A2. Jumping Lunges, 20 alternating reps; rest 1:30 x4 + 10-9-8-7-6-5-4-3-2-1 Hang Clean Thrusters @95/65# Burpee...

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Monday

Monday

A. KB Cossack Squats, 8-10 alternating reps (controlled); rest 1:00 x3 https://www.youtube.com/watch?v=wrYqfSLWqdE B. Front Squat—Work up to a heavy 5-rep in 10:00   + 4 Rounds:   4 DB Thrusters @50/35# 6 DB Box Step Ups @24/20” and 50/35# 8 DB Burpee DL’s @50/35# 10...

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Saturday

Saturday

31 Heroes WOD AMRAP 31 minutes: • 8 Thrusters (155/105#) • 6 Rope Climbs (15 ft. ascent) • 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the...

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