Wednesday

Wednesday

Wednesday’s Work 10:00—Practice technique and determine appropriate stimulus/scale for the day with HS walk/Bar MU’s . EMOM 12: Minute 1- Max Distance HS Walk, one mulligan allowed (scale: Max Shoulder taps against the wall, or Max HS hold against that wall, or...
Tuesday

Tuesday

Tuesday’s Work A. Romanian DL, 3-4 reps @30X0; rest 1:30 x3 B. EMOM 8: 1 Hang Clean Pull + 1 Hang Clean . 7 Rounds: 5 Power Clean & Jerks @115/75# 10 Wall Ball Shots 20 Double Unders . . . The Grind 10-9-8-7-6-5-4-3-2-1 Power Cleans @95/65# Burpee Box Jump...
Monday

Monday

Monday’s Work A. Strict Press 1.1.1  rest :10/rest 1:00 x3 (moderate and fast, not maximal) B. Push Press 5-3-3-3RM; rest 2:00 between sets . Death by Burpees Rest 2:00 500m Row for time (Score is # of death by rounds + 500m row time)  . . . The Grind A. EMOM...
Saturday

Saturday

Saturday’s Work A. Front Squat (from the ground) 4-6 reps; rest 2:30 x5 . AMRAP 15:00 10 Hang Power Cleans @95/65# 10 Burpees 12/10 Calorie Row...
Friday

Friday

Friday’s Work A. EMOM 8:00 ODD- 3 Strict HSPU (Scale: 3 strict negatives with kipping HSPU up, or 6 Seated DB Presses @tough weight) (Make it harder: deficit with plates)  EVEN- :30 ABike @ 85-90% effort —Rest 2:00— B. EMOM 8:00 Odd- 1 Ring Muscle Up...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Single Leg Glute Bridge Hold, :20 hold; rest :30 x3 A2. DB Cuban Rotations (light!), 8-10 reps (controlled); rest :30 x3 A3. ¼ Turkish Getup, 5-6/arm; rest :30 x3 https://www.youtube.com/watch?v=-MB4UStTK98  . B1. Banded Single Leg...