Monday

Monday

Monday’s Work A. Establish 1RM Weighted Chin-Up in less than 6 attempts B. AMRAP 3:00— Strict Pullups . “Mary” 20:00 AMRAP 5 HSPU 10 Alternating Pistols 15 Pullups . . . The Grind 5 Sets: 2 Rope Climbs (scale: 3 body pulls = 1 rope climb) 10 Thrusters @75/55# 12...
Friday

Friday

Friday’s Work A1. Handstand Pushups (strict or kipping), 3-8 reps; rest :10 x5 A2.  Bar Muscle Ups, Max Unbroken Set; rest 1:30 x5 . AMRAP 12:00 4 C2B Pullups 8/6 Ring Pushups (M/F) 10 Box Jumps @24/20” . . . The Grind 3 Rounds: 50 KB Swings @1.5/1 pood 750m Row...
Thursday

Thursday

Thursday’s Work A1. FLR Hold on Rings, :30 hold; rest :30 x3 A2. Cuban Press, 8-10 reps @30X0; rest :30 x3 . B1. Toes thru Rings, 10-12 reps; rest :30 x3 B2. Weighted GHD Hip Extensions, 10-12 reps @20X0; rest 1:00 x3 . C1. Toes to Bar Complex (1 T2B, 1 Left Leg...
Wednesday

Wednesday

Wednesday’s Work A. Push Press 3-5 reps; rest 1:00 x4 B. Every 1:30, do 2 Push Jerks + 1 Split Jerk x5 . 3 Rounds For Time 15 Double DB Split Jerks @50/35# per hand 20m Front Rack DB Walking Lunges 400m Run . . . The Grind 15 Rounds: 2 Handstand Pushups 6...
Tuesday

Tuesday

Tuesday’s Work A. Banded Air Squats, 15 reps ASAP *Stay as tight and slow as possible lowering into the squat and coming back up* B. Front Squat, 8-8-8RM; rest 2:00 between sets . EMOM 14: ODD— Max Wall Ball Shots in :30 EVEN— Max Burpees in :30 . . . The Grind...
Monday

Monday

Monday’s Work A1. Romanian DL, 4-6 reps; rest 1:00 x4 A2. 6 Alternating Turkish Getups; rest 1:00 x4 . 5 Sets: 15 KB Swings @1.5/1 pood 15 Calorie Row Rest 1:30 (get faster as you go, aim to beat the previous set’s time each round) . . . The Grind “Christine” 3...