Monday

Monday

A1. Strict Pullups, AMRAP (-1); rest :30 x4 A2. Reverse Grip Pushups, AMRAP @31X1; rest 1:30 x4 https://www.youtube.com/watch?v=ZJQ5DLwQ3qw (modify up to a bench if hurting wrists) + Every 3:00 do 4 Deadlifts @275/185#   8 Box Jumps @36/30” 12 Burpees (rest the...
Saturday

Saturday

We will be closed this Sunday for Father’s Day!! Enjoy the beautiful weekend!! A. Clean Grip DL + Hang Clean Pull 2+2; rest 1:00 x3 B. Every 1:30, 1 Power Clean + 2 Front Squats x5 + EMOM “Holleyman” for 15:00 5 Wall Ball Shots + 3 HSPU +1 Power Clean @225/155# *if...

Friday

A. Strict Press + Push Press + Push Jerk [2+4+6]; rest 1:30 x3 + 800m Run Rest 4:00 X3 + Optional Abs: Accumulate 3:00 in FLR Hold on Rings   The Grind 3 Rounds: 800m Run 15 Front Squats @115/75# 25 Ball...
THURSDAY

THURSDAY

NFT Day! A1. Superman to Hollow, 10 reps (5 full/direction); rest :30 x3 A2. KB Windmill, 6-8 reps/side; rest 1:00 x3 B1. Single Leg Deadlift, 4-5 reps/leg @31X1; rest :30 btw legs x4 B2. Front Rack KB Walking Lunge & Press, 8-10 alternating reps; rest 1:00 x4...
Wednesday

Wednesday

A1. Feet Elevated Ring Rows, AMRAP @31X1; rest 1:00 x4 A2. Bench Press, 5 reps @31X1; rest 1:00 x4 (the hold at the bottom should be a full stop, and then restart, adjust your weight accordingly) + EMOM 15: Minute 1- 20 Ball Slams Minute 2- 12/10 Ring Pushups (M/F)...
Tuesday

Tuesday

A. Snatch Press Under, 3 reps; rest 1:00 x4 B. Hang Snatch + High Hang Snatch; rest 1:30 x5 + 4 Sets: 6 Overhead Squats @135/95# 12 Pullups 24 Double Unders Rest 1:30   The Grind AMRAP 20:00 21 Calorie Row 12 Pullups 21 Box Jumps @24/20” 12...