Saturday

Saturday

Saturday’s Work A. Behind the Neck Push Press, 5 reps; rest 1:00 x3 B. Every 1:30, 1 Snatch + 2 Overhead Squats x5 . AMRAP 12:00 4 Push Jerks @155/105# 8 Box Jumps @30/24# 12 KB Swings @1.5/1...
Friday

Friday

Friday’s Work A. Sumo Deadlift 2-3 reps; rest 1:30 x4 B1. Barbell Glute Bridge, 6-8 reps @21X1; rest :30 x3 https://www.youtube.com/watch?v=JHpbbuuuKE8   B2. Banded Pull Through, 12-15 reps @30X0; rest 1:00 x3 . 4 Sets: :30 Max Med Ball Cleans @20/14# :30 Max...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Banded Face Pull, 10 reps (controlled); rest :30 x3 https://www.youtube.com/watch?v=IndIttUTNMU  A2. DB Cuban Press, 8-10 reps; rest :30 x3 https://www.youtube.com/watch?v=26oaoUPHWlo  A3. Banded External Rotations, 10-15 reps/side;...
Wednesday

Wednesday

Wednesday’s Work A. Box Jumps, 3 reps; rest 1:00 x4 (increasing height) B1. Kneeling Squat Jumps, 5 reps; rest :30 x4 B2. KB Split Squats, 6-8 reps/side @20X0; rest 1:00 x4 https://www.youtube.com/watch?v=zWDaU3KIKQ4  . 4 Rounds: 10 Alternating DB Snatches...
Tuesday

Tuesday

Tuesday’s Work A. Seated Good Mornings, 5 reps; rest 1:00 x3 (moderate) B. 1¼ Back Squat, 2-3 reps; rest 1:30 x5 . 3 Rounds: Row 500m 50 Double Unders . . . The Grind AMRAP 20:00 6 Toes to Bar 12 Ball Slams 24 Double...
Monday

Monday

Monday’s Work A1. Close(r) Grip Chin Ups, AMRAP(-1); rest :30 x4 (For the movement today we want to move our hands closer together as we complete the chin-up to prioritize the biceps as the major moving muscle rather than the back; it says close(r) because we...