Thursday

Thursday

Thursday's Work NFT Day! A1. Hollow to Supermans, 10 reps (5/side); rest :30 x3 A2. DB Powell Raises, 8 reps/arm; rest :30 x3 A3. Bottoms Up KB Press, 8 reps/arm; rest :30 between arms x3 . B1. Dual KB Psoas March, 20 alternating reps; rest :30 x3...

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Wednesday

Wednesday

Wednesday's Work A. Turkish Getup, 3 reps/arm (controlled); rest 1:00 x4 B. Deadlift, 5 reps; rest 1:00 x4 (start moderate, increase weight across sets) . AMRAP 15:00 @85% 10 Ring Pushups 15 Box Jumps @24/20” 20 Russian KB Swings @2/1.5 pood . . . The Grind EMOM 30:00...

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Tuesday

Tuesday

Tuesday's Work A. EMOM 6:00: 2 Back Squats (fast, moderate weight, same weight across sets) B. Every 1:30, 1 Hang Clean + 1 Full Clean x5 . Row 250m Rest 1:00 X8 (You should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no...

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Monday

Monday

Monday's Work A1. Strict Pullups, 4-5 reps; rest :30 x4 A2. Ring Dips + Static Hold @ top of last rep, AMRAP (-1) @21X1 + :15 hold; rest 1:30 x4 . 6 Rounds: 6 C2B Pullups 12 Ball Slams 6 Burpees to 45#/25# plate (M/F) (black plates not green) . . . The Grind 5 Rounds:...

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  Saturday's Work A. EMOM 5: 1 Muscle Clean B. Every 1:30, 3 TnG Power Cleans x5 . AMRAP 15:00 15 Calorie Row 12 Power Cleans @135/95# 10 Toes to...

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Friday

Friday

Friday's Work A. Single Arm DB Push Press, 10 reps/arm; rest 1:00 x2 B. EMOM 8:00- 1-2 Push Press (start @moderate weight, increase each set) . 25-20-15-10 Wall Ball Shots Burpees . . . The Grind 4 Rounds: 21 KB Swings @1.5/1 pood 15 Burpees 9 Pullups . Ab Cashout:...

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Thursday

Thursday

January Challenge Alert! - Run 26.2 miles during the month of January! Thursday's Work NFT Day! A1. Bent Hollow Hold; :60 - :90 hold; rest :30 x3 A2. DB Side Plank Rotations, 8 reps/side; rest :30 x3 https://www.youtube.com/watch?v=q8Qq2X8OIIc . B1. KB Pullovers in...

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Wednesday

Wednesday

Wednesday's Work A1. Tarzan Pullups, AMRAP; rest :30 x4 (False grip for those who have or are trying to progress to ring muscle ups)  A2. Hollow Body Ring Pushups, AMRAP (-1); rest 1:30 x4 (if doing more than 10, add plate to back or weighted vest)  . 4 Sets: 20...

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Tuesday

Tuesday

Tuesday's Work New Years Partner WOD! Buy In: 2018m Row 100 Double Unders 100 KB Swings @2/1.5 pood 100 Box Jumps @24/20” 100 Ball Slams Cash Out: 2019m Row *One partner working at a...

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Monday

Monday

Monday's Work A. Banded Single Leg Glute Bridge Hold, :15/leg; rest :30 btw legs x2 B. Back Squat, 8-6-4-8-6; rest 2:00 btw sets (sub-maximal; wave loading) . AMRAP 6:00 8 Alternating Pistols 10 DB Hang Cleans @40/25# 12 Abmat Situps Rest 2:00 AMRAP 6:00 16 DB Walking...

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Saturday

Saturday

Safe travels Paul! Saturday's Work A1. AMRAP (-1) Strict Chin Ups + :10 Hold @top; rest :30 x4 A2. Romanian Deadlifts, 4-5 reps @40X1; rest 1:30 x4 . 21-15-9 Deadlifts @225/155# Calorie...

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Friday

Friday

Friday's Work A. Every 2:00, 1 Full Clean + 1 Hang Clean + 1 Full Clean x5 . EMOM 20: ODD— Max Wall Ball Shots in :40 EVEN— Max Burpees in :40 . . . The Grind AMRAP 20:00 6 Thrusters @95/65# 9 Toes to Bar 12 Calorie Row 15 Ab Mat...

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