Friday

Friday

A1. Romanian Deadlifts, 4-5 reps @31X1; rest 1:00 x4 A2. Box Step Ups, 10 alternating reps; rest 1:00 x4 No weight, athlete chooses highest height he/she is able to complete the full extension of the working leg. If you have to use your other leg to “save” the rep,...
Thursday

Thursday

NFT Day A1. DB Cuban Rotations, 8-10 reps; rest :30 x3 A2. Bent Hollow Hold, :45-1:00 hold; rest :30 x3 A3. Shoulder Wall Slides, 5 Reps ASAP; rest 1:00 x3 https://www.youtube.com/watch?v=N73AnUp3m2w B1. KB Windmills, 4-5 reps/side; rest :30 x3 B2. Hollow Body Wall...
Wednesday

Wednesday

A. Box Squat 3-4 reps; rest 2:00 x5 https://www.youtube.com/watch?v=e9HloHClt2Q + 21-18-15-12-9-6-3 Wall Ball Shots KB Swings @1.5/1 pood + Optional Ab Workout: 3 Sets :30 FLR Hold 5 Toes to Bar with ASAP controlled descent   The Grind AMRAP 4:00 Strict Pullups (Scale...
Tuesday

Tuesday

A1. Bench Press, 2-3 reps; rest :30 x4 A2. Weighted Strict Pullup, 2-3 reps; rest 1:30 x4 + :30 DB Split Jerks, alternate legs (athlete’s choice in weight, heaviest with solid core) :30 Rest :30 Burpee Box Jump Overs @24/20” :30 Rest :30 Max Calorie Row 1:30 Rest x4  ...
Monday

Monday

A. Segmented Snatch Pull, 3 reps; rest 1:00 x3 B. Snatch with :02 pause below the knee, 1.1 rest :15/rest 2:00 x5 + Death by 10m Sprints (Start 1 sprint the first minute, 2 sprints the second minute, and so on, continuing to add 1 sprint each minute until you cannot...
Saturday

Saturday

A. Power Clean + Hang Clean [1+2]; rest 1:30 x5 + AMRAP 5:00 1 Rope Climb (scale rep: 3 body pulls) 3 Cleans @165/115# 6 Burpees Rest 2:00 AMRAP 5:00 5 Pullups 7 KB Goblet Squats @2/1.5 pood 9 Box Jumps @30/24” Rest 2:00 AMRAP 5:00 6 DB Hang Cleans @50/35# per hand 12...