Monday

Monday

A. Every 2:00, 3 Back Squats x4 B. Every 1:30, 1 Full Clean x5 + Row 500m AFAP Rest 3:00 Row 500m AFAP (aim for hitting within :03-:05 of 1st 500m)     The Grind A. EMOM 10:00 ODD- Unbroken Set of Strict Pullups (Scale: banded) EVEN- Unbroken Set of Ring Dips...

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Saturday

A1. Ring Dips, AMRAP @31X1; rest :30 x4 A2. Turkish Getups, 2-3 reps/arm; rest 1:30 x4 + AMRAP 15:00 15 Calorie Row 12 Push Press @115/75# 15 Box Jumps @24/20” 12 Pullups

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Friday

Friday

A. Every 2:00, 1 Power Clean + 1 Hang Clean + 2 Front Squats  x6 + EMOM 10:00 8- 10 Burpees   then max WBS in 2:00 When the clock hits 10:00 immediately start 2:00 of WBS   The Grind AMRAP 20:00 20m Walking Lunges with WB twist to outside of working leg 2 Rope...

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Thursday

Thursday

NFT Day! A1. Trap 3 Raise, 8-10/arm; rest :30 between arms x3 A2. DB Cross Chops, 10/side; rest :30 x3 https://www.youtube.com/watch?v=WKpXx-9Bkr4 B1. DB External Rotation, 8 reps/arm rest :30 between arms x3 B2. Side Plank Reach Thru’s, 10/side; rest :30 x3 C1....

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Wednesday

Wednesday

A1. Box Squats, 3-4 reps; rest :30 x4 A2. Romanian Deadlift, 4-6 reps; rest 1:30 x4 + 3 Sets: 6 Mutant Makers @135/95# 12 Alternating Pistols 20 Calorie Row Rest 1:30   The Grind A1. DB Zottman Curls, 8-10 reps; rest :30 x3 A2. Alternating DB Shoulder Presses,...

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Tuesday

Tuesday

A. Overhead Squat 3-3-3-3; rest 1:30 between sets B. Snatch Balance 2-2-2 (moderate); rest 1:00 between sets + 7 Rounds: 35 Double Unders 1 Full Snatch Score is the heaviest weight you snatch. If you fail the snatch on any given round you must redo the double unders...

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Monday

Monday

A. Dip Squat, 3 reps; rest 1:00 x3 B. Every 2:00, do 1 Split Jerk x5 + Tabata Hand Release Pushups Tabata Ball Slams Tabata 10m Shuttle Sprint Complete each full Tabata with a single movement before moving to the next.   The Grind 10 Rounds: 6 Power Cleans...

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Friday

Friday

A1. Barbell Reverse Lunge 8-10reps/leg @30X0; rest :30 btw legs x3 A2. DB Box Step up, 6-8 reps/leg @30X0; rest :30 btw legs x3 + EMOM 12:00 ODD- 6 Alternating Pistols + 12 Ball Slams EVEN- 8 Russian KB Swings @2/1.5 pood + 6 Box Step Ups (choose box height between...

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Thursday

Thursday

NFT Day! A1. DB Cuban Rotations, 10 reps; rest :30 x3 A2. Hollow to Superman, 10 reps; rest 1:00 x3 B1. DB Torso Row, 6-8 reps @30X1; rest :30 x4 B2. Barbell Rotations, 12 reps (controlled); rest 1:00 x4 C1. Half Kneeling Medball Throws, 8 reps/side; rest :30 x3 C2....

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Wednesday

Wednesday

A. Close Grip Bench Press, 5-4-3-3-2; rest :30 between sets B. Ring Pushups, AMRAP :20; rest :40 between sets x5 + 4 Sets: ​ :30 Ring Dips :30 Toes to Bar :30 Double Unders Rest 1:30   The Grind 5 Rounds: 20 Deadlifts @95/65# 20 Wall Ball Shots 40 Double...

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Tuesday

Tuesday

A. Tall Snatch + Snatch Balance [2+2]; rest 1:00 x3 B. Every 1:30, 1 Full Snatch x5 (can get heavy but no fails) + 500m Row Rest 2:00 X2 250m Row Rest 1:00 X3   The Grind AMRAP 20:00 8 Knees to Elbows 12/10 Hand-Release Pushups (M/F) 8 Burpee Box Jump Overs...

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Monday

Monday

A1. Front Squat, 1.1.1.1.1 @30X0; rest :10 between reps/rest :30 x4 A2. Banded Good Mornings, 10 reps @30X0; rest 1:30 x4 + AMRAP 9:00 3 Thrusters @95/65# 3 Lateral Burpees over Bar 6 Thrusters @95/65# 6 Lateral Burpees over Bar 9 Thrusters @95/65# 9 Lateral Burpees...

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