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...

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
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...
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 B1. DB External Rotation, 8 reps/arm rest :30 between arms x3 B2. Side Plank Reach Thru’s, 10/side; rest :30 x3 C1. Standing DB Lateral Raises, 8-10 reps; rest :30...
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,...
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...