Tuesday

Tuesday

Tuesday’s Work A. Box Squat 3-4 reps; rest 2:00 x5 (https://www.youtube.com/watch?v=e9HloHClt2Q) . EMOM 15:00 Minute 1- Max Calorie Row Minute 2- Max Medball Cleans Minute 3- REST . . . The Grind 10 Rounds: 6 Deadlifts @115/75# 9 Lateral Burpees over Bar 12 Box...
Monday

Monday

NEW CYCLE! This will be short and sweet. While your gains are always on my mind, there’s a new dude in town whose taking up more and more of my time, energy, and brain cells ☺ This cycle will see a continuation of some of the elements that are helpful in achieving the...
Friday

Friday

Friday’s Work A. Every 2:00, 3-Position Power Snatch (Ground, Hang, High Hang) x6 . For Time: Run 800m 100 KB Swings @1.5/1 pood 80 Wall Ball Shots 40 Toes to Bar Run...
Friday

Friday

Friday’s Work A. Single Leg KB Deadlift, 4-5 reps/leg @31X1; rest 1:00 x2 (light/moderate weight, for control)  B. Deadlift 5-3-1-5-3-1; rest 2:00 between sets . 4 Sets: :45 Row Sprint 2:15 Rest . Optional Ab Workout: Tabata Hollow Hold (Reverse if too tough) ....
Thursday

Thursday

Thursday’s Work NFT Day! A1. Banded Face Pulls, 15-20 reps; rest :30 x3 https://www.youtube.com/watch?v=KzKvoDaax4s  A2. Banded Curtsy Squat, 10 alternating reps; rest 1:00 x3 https://www.youtube.com/watch?v=JXX00uq1YFE  . B1. DB Cuban Presses, 10 reps; rest :30...
Wednesday

Wednesday

Wednesday’s Work A. OH KB Carry, 40m/arm; rest 1:00 x2 B. Split Jerk, 1.1.1 rest :15/ rest 1:30 x4 . 400m Sprint Rest 3:00 X2 200m Sprint Rest 1:30 X3 . Optional Ab Workout: EMOM 5: Max Plank Walkups in :30 (rest the remainder)  . . . The Grind 5 Rounds: 15...