Friday

Friday

Friday's Work A. EMOM 8:00 1 Out of the Hole Front Squat . 3 Sets: 6 Mutant Makers @135#/95# 12 Pullups 12 Hand Release Pushups 200m Run Rest 1:30 between sets (each set as fast as possible)  . Optional Ab Workout: 8 Sets: :15 L-Sit Hold :15 Rest . . . The Grind 5...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Bent Over Batwing Hold, :30 hold; rest :30 x3 https://www.youtube.com/watch?v=73Ep7sG1cK4 (bent over instead of prone)  A2. DB External Rotations, 8 reps/arm @30X0; rest :30 x3 A3. Prone KB Drags, 10-12 reps; rest 1:00 x3 . B1. Ab...

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Wednesday

Wednesday

Wednesday's Work A1. Seated Good Mornings, 3-4 reps @30X1; rest :30 x4 A2. Toes to Bar, 8-10 reps; rest 1:00 x4 . 3 Rounds (@sustainable pace): 400m Run 8-12 Ring Dips 2:00 Double or Single Unders (easy pace, able to breathe through, not for max reps) 20 Crossover Box...

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Tuesday

Tuesday

Tuesday's Work A. Stability Bench Press (KB’s attached by bands), 3-5 reps; rest 1:30 x3 B. CGBP—work up to a heavy single in 8:00 . EMOM 12: 3 HSPU 6 Ball Slams 9 Air Squats . . . The Grind 5 Rounds For Time: 15 Burpees 12 Alternating DB Snatches @40/25# 15 Calorie...

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Monday

Monday

Coach Michael learning all sorts of new ways to be efficient over the weekend. Ask him about what he learned when you see him at the gym! Monday's Work A. Every :90, 2 TnG Power Cleans + 1 Front Rack Lunge on each leg x6 . 6 Sets: :20 Row (all out) Rest 1:40...

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Saturday

Saturday

Saturday's Work A. Behind the Neck Strict Press + Behind the Neck Push Press [2+5]; rest 1:30 x3 B. Overhead Squat 2, 2, 2, 2; rest 1:30 between sets . AMRAP 12:00 @85% effort: 2 Bar Muscle Ups (Scale: 4 C2B Pullups, 4 Kipping Pullups, or 4 Jumping C2B Pullups)  4...

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Friday

Friday

Friday's Work A. Every 2:00, 3 Front Squats x5 . EMOM 15: Minute 1 – 20 Ball Slams Minute 2 – 20 Russian KB Swings @2/1.5 pood Minute 3 – 12/10 Calorie ABike (M/F) . Optional Ab Workout: 3 Sets NFT: 10 Wipers 10 Deadbugs . . . The Grind Partner WOD! AMRAP 25:00 100...

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Thursday

Thursday

Thursday's Work NFT Day! A1. KB Halos, 8-10/direction; rest :30 x3 A2. Poliquin Step ups, 8/leg; rest 1:00 x3 . B1. Lying Tricep Extensions, 6/arm; rest :30 x3 https://www.youtube.com/watch?v=MO_03opCc0g  B2. Shrimp Squats, 6-8 reps/leg @30X0; rest :30 between legs x3...

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Wednesday

Wednesday

Wednesday's Work A1. DB Floor Press, 8-10 reps @31X1; rest :30 x4 A2. Tarzan Pullup, AMRAP; rest 1:30 x4 . 4 Sets: Run 400m (aerobic pace that’s challenging but maintainable for repeats) 3:00 Rest . Optional Ab Workout: Tabata Plank Walk-Ups . . . The Grind 10 Rounds:...

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Tuesday

Tuesday

Tuesday's Work A. EMOM 10: 2 Box Squats (moderate) . Partner WOD 100 Double Unders 50 Wall Ball Shots 40 Hang Cleans @135/95 30 Burpees 80 Double Unders 40 Wall Ball Shots 30 Hang Cleans @135/95 20 Burpees 60 Double Unders 30 Wall Ball Shots 20 Hang Cleans @135/95 10...

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Monday

Monday

Monday's Work A. Contralateral KB Carry, 20m/arm; rest as needed x2 B. Push Press—Work up to a heavy triple in 10:00 . 3 Sets: 9 Toes to Bar 12 Ring Push Ups 15 Calorie Row Rest 1:30 . Optional Ab Workout: 8 Sets: :12 L-Sit Hold Rest :18 . . . The Grind Buy In: Row...

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Saturday

Saturday

Saturday's Work “31 Heroes” Partner WOD AMRAP 31:00 8 Thrusters @155/105# 6 Rope Climbs 11 Box Jumps @30/24” Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the...

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