Tuesday

Tuesday

Tuesday's Work A. Box Squat 3-4 reps; rest 2:00 x5 (https://www.youtube.com/watch?v=e9HloHClt2Q) . EMOM 15:00 Minute 1- Max Calorie Row Minute 2- Max Medball Cleans Minute 3- REST . . . The Grind 10 Rounds: 6 Deadlifts @115/75# 9 Lateral Burpees over Bar 12 Box Jumps...

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Monday

Monday

NEW CYCLE! This will be short and sweet. While your gains are always on my mind, there’s a new dude in town whose taking up more and more of my time, energy, and brain cells ☺ This cycle will see a continuation of some of the elements that are helpful in achieving the...

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Friday

Friday

Friday's Work A. Every 2:00, 3-Position Power Snatch (Ground, Hang, High Hang) x6 . For Time: Run 800m 100 KB Swings @1.5/1 pood 80 Wall Ball Shots 40 Toes to Bar Run...

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Friday

Friday

Friday's Work A. Single Leg KB Deadlift, 4-5 reps/leg @31X1; rest 1:00 x2 (light/moderate weight, for control)  B. Deadlift 5-3-1-5-3-1; rest 2:00 between sets . 4 Sets: :45 Row Sprint 2:15 Rest . Optional Ab Workout: Tabata Hollow Hold (Reverse if too tough) . . ....

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Thursday

Thursday

Thursday's Work NFT Day! A1. Banded Face Pulls, 15-20 reps; rest :30 x3 https://www.youtube.com/watch?v=KzKvoDaax4s  A2. Banded Curtsy Squat, 10 alternating reps; rest 1:00 x3 https://www.youtube.com/watch?v=JXX00uq1YFE  . B1. DB Cuban Presses, 10 reps; rest :30 x3...

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Wednesday

Wednesday

Wednesday's Work A. OH KB Carry, 40m/arm; rest 1:00 x2 B. Split Jerk, 1.1.1 rest :15/ rest 1:30 x4 . 400m Sprint Rest 3:00 X2 200m Sprint Rest 1:30 X3 . Optional Ab Workout: EMOM 5: Max Plank Walkups in :30 (rest the remainder)  . . . The Grind 5 Rounds: 15 Deadlifts...

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Tuesday

Tuesday

Tuesday's Work A1. Bench Press, 8-6-4-2 @31X1; rest 1:00 A2. Horizontal Ring Rows, AMRAP (-1) @30X0; rest 1:00 x4 . 4 Sets: 6 Power TnG Cleans*  10 Burpee Box Jump Overs @24/20” 30 Double Unders Rest 1:30 *athlete chooses weight, as heavy as possible but has to be...

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Monday

Monday

Monday's Work Front Squat—Work up to a 1RM in 15:00 . For Time: 20-15-10-5 Calorie Row Overhead Squats @95/65 . Optional Ab Workout: Tabata Style for 4 Sets: Side Plank (right) Forearm Plank Side Plank (left) Supine Forearm Plank . . . The Grind 8 Rounds: 10 Burpee...

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Saturday

Saturday

Saturday's Work A. Hang Clean Pull, 3 reps; rest 1:00 x3 B. EMOM 8:00- 2 Hang Cleans (start moderate, build to heavy) . . Partner WOD! On a running clock 30-20-10 Thrusters @115/75# Lateral Burpees over Bar 30-20-10 Pullups Burpee Ball Slams 30-20-10 Row Calories...

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Friday

Friday

Friday's Work A. Single Arm DB Overhead Squats, 4-5 reps/arm @30X1; rest 1:00 x2 B. EMOM 10:00- 1 Overhead Squat (start moderate and build in weight) . 3 Sets: :20 Sprint Rest 1:40 -Rest 2 extra minutes after the 3rd round-   3 Sets: :15 Sprint Rest 1:20 . Optional Ab...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Deadbugs against the wall, 12 alternating reps @3131; rest :30 x3 A2. Trap 3 Raise, 8 reps/arm @30X1; rest :30 x3 A3. Banded Pull Throughs, 15-20 reps; rest :30 x3 . B1. Seated Good Mornings, 5-6 reps @3131; rest :30 x3 (light, for form...

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