Friday

Friday

Friday's Work A1. Strict Muscle Ups, 1-2 reps; rest 1:00 x4 (Scale: Strict C2B Pullups, Strict Pullups, Feet Elevated Ring Rows)  A2. Strict HSPU, 2-3 reps; rest 1:00 x4 (Deficit if too easy) (Scale: use a controlled descent and kip up, if no strict hspu OR inverted...

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Thursday

Thursday

Thursday's Work NFT Day! A1. DB Cuban Rotations, 8 reps/arm (light); rest :30 x4 A2. Front Rack KB Lateral Box Step Ups, 12-16 alternating reps; rest :30 x4 . B1. DB Floor Press with Hip Bridge, 8-10 reps @31X0; rest 1:00 x3 B2. DB Split Squats, 8 reps/leg @20X0; rest...

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Wednesday

Wednesday

Wednesday's Work A. Double DB Overhead Carry, 20m, rest 1:00 x2 B. EMOM 8: 1 Push Jerk (increasing weight as form allows) . 3 Sets: :30 Max KB Swings @1.5/1 pood :30 Max AB Calories :30 Max No Push-up Burpees :30 Max Box Jumps @24/20” 1:00 Rest . Optional Ab Workout:...

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Tuesday

Tuesday

Tuesday's Work A. 1¼ Front Squat, 2-3 reps; rest 2:00 x5 . AMRAP 5:00 5 Pull-ups 10 Push-ups 15 Air Squats Rest 3:00 X3 . . . The Grind 4 Rounds: 30 Calorie Row 40 Box Jumps @24/20” 50 KB Swings @1.5/1...

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Monday

Monday

Monday's Work A. Deficit Snatch DL (feet on 25# plates) 3-4 reps @21X1; rest 1:30 x3 B. Snatch 1.1 rest :10/rest 1:30 x4 . 5 Rounds: 7/5 Ring Dips (M/F) 15 Ball Slams 30 Double Unders . Optional Ab Workout: :30 Side Plank/side rest :30 between sides X4 . . . The Grind...

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Saturday

Saturday

Saturday's Work A. Every 2:00, 2 Power Cleans (pause :02 below the knee) x5 . 3 Rounds: Run 400m 3 Rope Climbs 15 KB Swings @2/1.5 pood 20 Hand Release...

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Friday

Friday

Friday's Work A. Back Squat, 3-4 reps @32X2; rest 2:00 x4 . AMRAP 3:00: 6 Hang Power Snatches @65/95# 9 Wall Ball Shots 12 Walking Lunges Rest 2:00 and pick up where you left off  X3 . Optional Ab Workout: Accumulate 3:00 in FLR Hold on Rings . . . The Grind EMOM 10:...

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Thursday

Thursday

Thursday's Work NFT Day! A1. Deadbugs 10 reps; rest :30 x3 (remind people to tuck butts off the ground in hollow and mimic pushing on ball) A2. Trap 3 Raise, 8 reps/arm; rest :30 between arms x3 A3. Single leg Good morning, 5 reps @31X1; rest :30 x3  (start with PVC) ...

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Wednesday

Wednesday

Wednesday's Work A. Seated Behind the Neck Strict Press, 3-5 reps; rest 1:30 x3 B. Behind the Neck Split Press, 4-6 reps; rest 1:30 x3 . 5 Rounds: 10 Alternating DB Snatches @50/35# 250m Row . Optional Ab Workout: 4 Sets: 10 GHD Situps :30 Plank Walkups . . . The...

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Tuesday

Tuesday

Tuesday's Work A. Box Jump—5 attempts to work up to a 1RM height . B1. Strict Pullups, AMRAP (-1); rest 1:00 x4 B2. Box Jumps 3 reps @ 80% of A; rest 1:00 x3 (one less set than pullups)  . :15 Sprint 1:45 Rest x5 . . . The Grind Row 1000m 10 Toes to Bar Run 200m Row...

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Monday

Monday

Beach season is coming! NEW CYCLE! Cycle 20 Hello awesome people! Just a quick write-up for this next cycle… First of all. Nice work on the last one. We have been seeing some great PR’s over the course of the last couple weeks we want that mojo to keep rolling into...

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Saturday

Saturday

Saturday's Work A. Every 2:00, 2-3 TnG Full Cleans x5 . “Helen” 3 Rounds For Time: 400m Run 21 KB Swings @1.5/1pood 12...

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