Monday

Monday

Monday’s Work A1. Close Grip Bench Press, 3-4 reps @31X1; rest :30 x4 A2. Seated DB Should Press, 8-10 reps; rest :30 x4 A3. Lying DB Skull Crushers, 10 reps; rest :30 x4 . 5 Rounds For Time: 5 Handstand Pushups 10 Box Jump Overs @24/20” 15 Calorie Row . . . The...
Saturday

Saturday

Saturday’s Work A. Strict Press, 2-3 reps; rest 1:00 x3 B. Push Press, 4-5 reps; rest 1:00 x3 C. Push Jerk—8:00 to work up to a 2RM . 6 Rounds for Time: 3 HSPU 6 KB Swings @2/1.5 pood 9 Calorie...
Friday

Friday

Friday’s Work A. Back Squat 10-8-6-4-2; rest 2:00 between sets (each should be tough for that rep prescription) . 3 Sets: 15 Thrusters @95/65# 15 Burpees Rest 1:30 . . . The Grind Accumulate 2000m Rowing *At the top of every minute starting at 0:00, complete 4...
Thursday

Thursday

Thursday’s Work NFT Day! A1. DB Cuban Press, 5-6 reps (light!); rest :30 x3 https://youtu.be/I2IJjTj5jyE?list=PLPOcCeSG5WNzXYqW-0n8_2Ot57RFY_mGO A2. Bent Hollow Hold, 1:00 hold; rest 1:00 x3 . B1. Split Stance KB Press & Rotation, 3-4 reps/side @21X1; rest...
Wednesday

Wednesday

Wednesday’s Work A1. Rope Climbs, AMRAP(-1); rest :10 x4 (Scale: body pulls or feet elevated body pulls) (starting next rep within :05 of coming off the rope or discontinue set) A2 :30-1:00 FLR Hold on the Rings; rest 1:30 x4 . 5 Rounds @85% effort 3 Power...
Tuesday

Tuesday

Tuesday’s Work A. EMOM 5:00: 2 TnG Muscle Snatches B. Every 1:30, do 2 Hang Snatches x5 . 10 Rounds: Row 250m Rest 1:00 (Again, here you should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no drop off) . . . The Grind...