Saturday

Saturday

Saturday's Work A. MB Chest Passes, 10 reps AFAP; rest :30 x5 https://www.youtube.com/watch?v=4Z0mSaTqb04  B. Every 2:00, 3 reps of 1¼ Front Squats x5 . 3 Rounds: 1:00 Hang Power Snatches @95/65# 1:00 Mountain Climbers 1:00 Box Jumps @24/20” 1:00 Calorie ABike Rest...

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Friday

Friday

Friday's Work A1. Bench Press, 3-5 reps @31X1; rest 1:00 x5 A2. Ring Muscle Ups, AMRAP (-1); rest 1:00 x5 . Run 400m 30 DB Burpee Deadlifts @40/25# Run 400m 30 DB Devils Press @40/25# Run 400m 30 DB Hang Clean Thrusters @40/25# . . . The Grind 0-6:00 Row 1000m (rest...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Banded Clam Shells, 10 reps/side; rest :30 x3 A2. Banded Ham Pulls, 10 reps/side @21X1; rest 1:00 x3 https://www.youtube.com/watch?v=Ywe3nUqWnEI (first part of the video)  . B1. Single Leg Double KB Deadlift, 5-6 reps/leg @30X0; rest :30...

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Wednesday

Wednesday

Wednesday's Work A. 1 Clean Pull + 2 Hang Clean Pulls; rest 1:00 x4 B. Power Clean + Hang Power Clean + Power Jerk; rest 1:30 x5 . 4 Sets: 4 Handstand Pushups 6 Deadlifts @275/185# 8 Lateral Burpees Over Bar 40 Double Unders Rest 1:30 . . . The Grind AMRAP 10:00 10...

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Tuesday

Tuesday

Tuesday's Work A1. 60/30 Biceps; rest 1:00 x3 https://www.youtube.com/watch?v=eZCZdMLWxDM  A2. Bent Over DB Lateral Raises, 8-10 reps; rest :30 x3 https://www.youtube.com/watch?v=ttvfGg9d76c  A3. DB Tricep Kickbacks, 8 reps/arm; rest 1:00 x3 . 4 Rounds: Row 400m 20...

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Monday

Monday

Monday's Work A1. Plate Overhead Rear Foot Elevated Split Squats, 6-8 reps/leg; rest :30 x4 A2. Jumping Lunges, 20 alternating reps; rest 1:30 x4 . EMOM 12:00 ODD- 8 Air Squats + 8 Wall Ball Shots EVEN- 8 Russian KB Swings + 8 American KB Swings @2/1.5 pood . . . The...

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Saturday

Saturday

Saturday's Work A. Behind the Neck Push Press, 5 reps; rest 1:00 x3 B. Every 1:30, 1 Snatch + 2 Overhead Squats x5 . AMRAP 12:00 4 Push Jerks @155/105# 8 Box Jumps @30/24# 12 KB Swings @1.5/1...

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Friday

Friday

Friday's Work A. Sumo Deadlift 2-3 reps; rest 1:30 x4 B1. Barbell Glute Bridge, 6-8 reps @21X1; rest :30 x3 https://www.youtube.com/watch?v=JHpbbuuuKE8   B2. Banded Pull Through, 12-15 reps @30X0; rest 1:00 x3 . 4 Sets: :30 Max Med Ball Cleans @20/14# :30 Max Calorie...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Banded Face Pull, 10 reps (controlled); rest :30 x3 https://www.youtube.com/watch?v=IndIttUTNMU  A2. DB Cuban Press, 8-10 reps; rest :30 x3 https://www.youtube.com/watch?v=26oaoUPHWlo  A3. Banded External Rotations, 10-15 reps/side; rest...

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Wednesday

Wednesday

Wednesday's Work A. Box Jumps, 3 reps; rest 1:00 x4 (increasing height) B1. Kneeling Squat Jumps, 5 reps; rest :30 x4 B2. KB Split Squats, 6-8 reps/side @20X0; rest 1:00 x4 https://www.youtube.com/watch?v=zWDaU3KIKQ4  . 4 Rounds: 10 Alternating DB Snatches @50/35# 10...

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Tuesday

Tuesday

Tuesday's Work A. Seated Good Mornings, 5 reps; rest 1:00 x3 (moderate) B. 1¼ Back Squat, 2-3 reps; rest 1:30 x5 . 3 Rounds: Row 500m 50 Double Unders . . . The Grind AMRAP 20:00 6 Toes to Bar 12 Ball Slams 24 Double...

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Monday

Monday

Monday's Work A1. Close(r) Grip Chin Ups, AMRAP(-1); rest :30 x4 (For the movement today we want to move our hands closer together as we complete the chin-up to prioritize the biceps as the major moving muscle rather than the back; it says close(r) because we only...

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