Thursday

Thursday

NFT Day! A1. Bent Hollow Hold, :45-1:00; rest :30 x2 A2. Single-leg Glute Bridge Hold, :15-:20 hold; rest :30 btw legs x2 B1. Top of Ring Dip Hold, :15-:30 hold; rest :30 x3 (add weight vest/weight belt if too easy) B2. Dead Hang to Inverted, 2-3 reps; rest 1:00 x3 C....

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Wednesday

Wednesday

A1. Around the Worlds (PVC either secured with plates or held by partner), 10 reps (controlled); rest 1:00 x4 https://www.youtube.com/watch?v=jy2zjpcrtAI A2. Ring Dips, AMRAP @20X1; rest 1:00 x4 + 5 Rounds @85% effort: 6 HSPU 9 Power Snatches @95/65# 12 Box Jumps...

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Tuesday

Tuesday

A. EMOM 10:00 2-3 Back Squats @65-70% (strong and speedy) + AMRAP 4:00 15 Wall Ball Shots 20 Walking Lunges   25 Double Unders Rest 2:00 [pick up where you left off] X3   The Grind 7 Rounds: 7 Pullups 14 Alternating DB Snatches @40/25# 30 Double...

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Monday

Monday

A1. Tarzan Pullups, alternating AMRAP; rest 1:00 x4 A2. Banded Face Pulls 15 reps @21X1; rest 1:00 x4 https://www.youtube.com/watch?v=IndIttUTNMU + AMRAP 12:00: 12 Pullups 12 Burpees 12 Calorie Row   The Grind 5 Rounds: 10 Back Squats (athlete chooses weight,...

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Saturday

Saturday

Boxed Gourmet will be in the house Saturday morning 8:30-9:30am providing samples of meals!! Be sure to check them out!! A1. Front Squat, 3-5 reps + :20 Front Rack Hold; rest 1:00 x4 A2. DB Push Press + Double DB OH Walk, 10 reps + 20m (turn around) 10 reps + 20m;...

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Friday

Friday

A. Scapular Wall Slides, 5 reps (deliberate and controlled); rest 1:00 x2 https://www.youtube.com/watch?v=N73AnUp3m2w B. Snatch Deadlift, 2-3 reps; rest 1:00 x3 C. Every 1:30, Power Snatch + Snatch (drop between) x5 + 3 Sets: :30 Overhead Squats @115/75# :30 Toes to...

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Thursday

Thursday

NFT Day! A1. DB Cuban Rotations, 10 reps; rest :30 x3 A2. Hollow Hold, :20-:40 hold; rest 1:00 x3 B1. Arch to Hollow on Rings, 4-5 swings; rest :30 x3 https://www.youtube.com/watch?v=dzvjbyJ-6zQ B2. Bent Over DB Flys @21X1, 8-10 reps; rest 1:00 x3 C1. Split Stance KB...

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Wednesday

Wednesday

A. EMOM 10:00 ODD- Bottom of Ring Dip Hold, :10-:30 hold (scale: bottom of pushup) EVEN- Top of Ring Row Hold, :10-:30 hold   + EMOM 15:00 Minute 1- 10-15 Box Jumps @24/20” Minute 2- 15-20 Ball Slams @20/15# Minute 3- 10/12 Calorie Row (M/F)   The Grind A. Front...

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Tuesday

Tuesday

A. Every 3:00, Clean + 2 Hang Cleans + 3 Front Squats x5 (start moderate, build to heavy) + 10-9-8-7-6-5-4-3-2-1 Med Ball Cleans @20/14# Burpees   The Grind 10 Rounds: 4 Ring Dips 6 Deadlifts @95/65# 8 Box Jumps @24/20” 20 Double...

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Monday

Monday

Great job to everyone on the hard work you put in during the last 12 weeks! The PR gong was heard multiple times throughout the cycle and we are looking to continue that progress through this next 6 weeks. This cycle will focus onbuilding upper body strength and...

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Saturday

Saturday

A. Sumo Deadlift 8-6-4-4-2; rest 2:00 between reps + 5 Sets: 5 Back Squats @60-65% of 1RM 7 Box Jumps @30/24” 250m Row Rest 1:30

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Friday

Friday

A. Every :90, do 1 Power Snatch + 2 Snatches x5 + 21-15-9 Ring Pushups KB Swings @1.5/1 pood Ab Mat Situps     The Grind AMRAP 20:00: 10 DB Thrusters @40/25# per hand 10 Burpee Toes to Bar 20 Calorie Row

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