Thursday

Thursday

NFT Day! A1. Bent Hollow Hold, :45-1:00; rest :30 x2 A2. Single-leg Glute Bridge Hold, :15-:20 hold; rest :30 btw legs x2 B1. Top of Ring Dip Hold, :15-:30 hold; rest :30 x3 (add weight vest/weight belt if too easy) B2. Dead Hang to Inverted, 2-3 reps; rest 1:00 x3 C....
Wednesday

Wednesday

A1. Around the Worlds (PVC either secured with plates or held by partner), 10 reps (controlled); rest 1:00 x4 A2. Ring Dips, AMRAP @20X1; rest 1:00 x4 + 5 Rounds @85% effort: 6 HSPU 9 Power Snatches @95/65# 12 Box Jumps @24/20”   The Grind AMRAP 22:00 22 Walking...
Tuesday

Tuesday

A. EMOM 10:00 2-3 Back Squats @65-70% (strong and speedy) + AMRAP 4:00 15 Wall Ball Shots 20 Walking Lunges   25 Double Unders Rest 2:00 [pick up where you left off] X3   The Grind 7 Rounds: 7 Pullups 14 Alternating DB Snatches @40/25# 30 Double...
Monday

Monday

A1. Tarzan Pullups, alternating AMRAP; rest 1:00 x4 A2. Banded Face Pulls 15 reps @21X1; rest 1:00 x4 + AMRAP 12:00: 12 Pullups 12 Burpees 12 Calorie Row   The Grind 5 Rounds: 10 Back Squats (athlete chooses weight, tough but maintainable) Run...
Saturday

Saturday

Boxed Gourmet will be in the house Saturday morning 8:30-9:30am providing samples of meals!! Be sure to check them out!! A1. Front Squat, 3-5 reps + :20 Front Rack Hold; rest 1:00 x4 A2. DB Push Press + Double DB OH Walk, 10 reps + 20m (turn around) 10 reps + 20m;...
Friday

Friday

A. Scapular Wall Slides, 5 reps (deliberate and controlled); rest 1:00 x2 B. Snatch Deadlift, 2-3 reps; rest 1:00 x3 C. Every 1:30, Power Snatch + Snatch (drop between) x5 + 3 Sets: :30 Overhead Squats @115/75# :30 Toes to Bar :30 Abike for Calories 1:30 Rest  ...