Tuesday

Tuesday

Tuesday’s Work A1. Romanian Deadlifts, 4-5 reps; rest 1:00 x4 A2. Reverse Barbell Lunges, 10 alternating reps; rest 1:00 x4 . 4 Rounds: 12 Deadlifts @185/135# 12 Wall Ball Shots At the top of each minute starting at 1:00 do 4 Burpees . . . The Grind 8 Rounds: 6...
Monday

Monday

Monday’s Work A. Every 2:00, do a 3-Position Power Clean (ground, hang, high hang) x6 . 4 Sets: 12 Box Jumps @24/20” 12 KB Swings @2/1.5 pood 300m Row Rest 1:30 . . . The Grind A1. Deadlifts, 4-5 reps @31X1; rest :30 x4 A2. Rear Foot Elevated Split Squats, 8...
Friday

Friday

It’s the LAST OPEN WORKOUT! LET”S DO THIS! Friday’s Work Open 19.5 Prep A. ~5:00 of coach-led shoulder openers  B. Squat Clean Thruster—10:00 to work up to a heavy 2 reps (can be in singles) . 4 Sets: 4-5 Thrusters AFAP Rest :30 4-5 C2B Pullups...
Thursday

Thursday

Thursday’s Work NFT Day! A1. KB Chainsaw Row, 5-6 reps/arm @30X0; rest :30 x3 (https://www.youtube.com/watch?v=G_g__6L1tGw use a KB not a DB)  A2. Deadbugs against the wall, 12 alternating reps @2121; rest :30 x3 A3. Trap 3 Raise, 8 reps/arm @30X0; rest 1:00 x3...
Wednesday

Wednesday

Wednesday’s Work A. Strict Press, 3-4 reps; rest 1:00 x3 (easy to moderate)  B. Push Jerk, 2-2-1-1-1; rest 1:30 between sets . 4 Sets: 6 Clean & Jerks @135/95# 12 Box Jumps @24/20” 12 Calorie Row Rest 1:30 . . . The Grind A1. Back Squat, 3-5 reps; rest :10...
Tuesday

Tuesday

Tuesday’s Work A. Back Squat, 3-5 reps; rest 2:00 x5 (heavy, increasing) . 5 Rounds for time: 10 DB Thrusters @50/35# 10 Alternating Pistols 10 Burpees . Cool down: 5-10:00 easy Abike or row . . . The Grind AMRAP 20:00 5 GHD Situps 10m Walking Lunges with Slam...