Monday

Monday

Monday’s Work A. EMOM 5:00, 10 MB Chest Passes AFAP https://www.youtube.com/watch?v=4Z0mSaTqb04  B. EMOM 10:00, 2 Speed Front Squats (moderate weight) . 5 Rounds: 5 Man Makers @40/25# per hand 20 Russian Twists with 40/25# DB 30 Double Unders . . . The Grind A....
Saturday

Saturday

Saturday’s Work A. EMOM 6:00—2 Push Press B. Split Jerk, 3-2-1-3-2-1; rest 1:30 (wave loading) . AMRAP 15:00 @85% effort 3 Bar Muscle Ups 12 Alternating DB Snatches @50/35# 3 HSPU 12 Calorie...
Friday

Friday

Friday’s Work A1. Banded Monster Walk, 10m forward and backward; rest :10 x4 A2. Deadlift + Romanian Deadlift [2+3] @31X1; rest 2:00 x4 . 3 Sets: 15 Power Cleans @135/95# 400m Run Rest 1:30 . . . The Grind 400m Run then… 4 Rounds: 5 Pullups 10 Box Jumps @24/20”...
Thursday

Thursday

Thursday’s Work NFT Day! A. 60/30 Biceps https://www.youtube.com/watch?v=eZCZdMLWxDM  . B1. Externally Rotated Pushups, AMRAP :30; rest :30 x3 https://www.youtube.com/watch?v=KySOTKFZlHY  B2. Rope Body Pulls, 3-4 reps; rest :30 x3 (Starting upper back on the...
Wednesday

Wednesday

Wednesday’s Work A1. Banded Standing Abduction, 10-15 reps/side; rest :10 x5 https://www.youtube.com/watch?v=Y1MfAPXswt0  A2. Back Squat, 5 reps; rest 2:00 x5 . 6 Rounds: 6 Thrusters @95/65# 6 Lateral Burpees Over Bar 6 Knees to Elbows . . . The Grind 5 Rounds:...
Tuesday

Tuesday

Tuesday’s Work A. Snatch Deadlift, 2-3 reps; rest 1:00 x4 B. Every 1:30, Hang Snatch Pull + Hang Snatch x5 . 100 KB Swings (1.5/1 pood) For Time Immediately followed by 1000m Row For Time . . . The Grind 6 Sets: 1:00 MAX DB Hang Squat Cleans @35/20# per hand...