Thursday

Thursday

Thursday’s Work NFT Day! A1. Single Arm DB Bench Press, 8-10 reps/arm; rest :30 x3 A2. Plate Pinch Carry, 20m; rest :30 x3 A3. Hollow body V-ups; 10-12 reps; rest 1:00 x3 . B1. Strict Knees to Elbows, AMRAP (-1) @31X1; rest :30 x4 B2. Externally Rotated Pushups,...
Wednesday

Wednesday

Wednesday’s Work A. Every 2:00, 1 Clean + 1 Hang Clean + 1 Hang Clean Thruster x6 . 5 Sets: 500m Row 2:00 Rest (Again, here you should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no drop off) . Cash Out: Max Side...
Tuesday

Tuesday

Tuesday’s Work A1. :10 Bottom of Hollow Ring Dip Hold + AMRAP Ring Dips; rest 1:00 x4 A2. Turkish Getup, 3-4 reps/arm; rest 1:00 x4 . EMOM 12:00 ODD— 3-5 HSPU + 6-10 Alternating Pistols EVEN—15 KB Swings @2/1.5 pood . . . The Grind A1. DB Zottman Curls, 8-10...
Monday

Monday

Monday’s Work A. Box Squat, 5-5-3-3; rest 2:00 btw sets (heavy, with good posture/form) B. EMOM 8:00: 2 Back Squats (moderate and fast)  . At 0:00: 12-9-6-3: Deadlifts @315/205# Box Jumps @30/24” At 10:00: 50 Burpees For Time *If you have remaining time before...
Saturday

Saturday

Saturday’s Work A. Strict Chin-ups, 2-3 reps (weighted if too easy); rest 1:00 x4 B. EMOM 8:00—1-3 Unbroken Ring Muscle Ups (Scale: banded or box ring muscle ups OR 3 ring rows +1 ring dip)  . 10 Rounds: 5 C2B Pullups 10 KB Swings @1.5/1 pood 15 Double Unders...
Friday

Friday

Friday’s Work A. EMOM 5: 2 Snatch Balance + 1 OHS B. Every 1:30, do 1 Full Snatch x6 (no fails, if you fail, stop lifting) . 3 Sets: AMRAP 3:00 10 Alternating DB Squat Snatches @50#/35# 10 Lateral Burpees over DB’s Rest 2:00 (Pick up where you left off) . . ....