Tuesday

Tuesday

Tuesday’s Work A. EMOM 6:00: 2 Back Squats B. Every 1:30, 1 Hang Clean + 1 Full Clean x5 . 9 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. Week 4’s...
Monday

Monday

Monday’s Work A1. Ring Dips + Static Hold @ top of last rep, AMRAP (-1) @21X1 + :15 hold; rest 1:00 x4 A2. Turkish Getup, 3 reps/arm (controlled); rest 1:00 x4 . AMRAP 15:00 @85% effort 10 DB Renegade Pushups @40/25# per arm 15 Box Jumps @24/20” 20 Ball Slams ....
Saturday

Saturday

Saturday’s Work A. Strict Toes to Bar, 3-5 reps (controlled, focus on lat activation); rest 1:00 x3 B. Bar Muscle Ups, AMRAP then ABike :30 (moderate pace); rest 1:30 x5 . 4 Sets: 20 Alternating DB Snatches @40/25# 10 Toes to Bar :30 Max Effort Abike for...
Friday

Friday

Friday’s Work A. Single Arm DB Push Press, 10 reps/arm; rest 1:00 x2 B. EMOM 6:00- 1-2 Push Press (start @moderate weight, increase each set)  . Open WOD 17.4 AMRAP 13:00 55 Deadlifts @225/155# 55 Wall Ball Shots 20/14# 55 Calorie Row 55 HSPU . . . The Grind...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Bent Hollow Hold; :60 – :90 hold; rest :30 x3 A2. DB Side Plank Rotations, 8 reps/side; rest :30 x3 https://www.youtube.com/watch?v=q8Qq2X8OIIc . B1. KB Pullovers in 3.5 month position, 6 reps (controlled); rest :30 x3 B2. DB...
Wednesday

Wednesday

Wednesday’s Work A. Single Leg Glute Bridge Hold, :15/leg; rest :30 btw legs x2 B. Back Squat, 5-3-2-5-3; rest 2:00 btw sets (sub-maximal; wave loading)  . AMRAP 6:00 10 DB Hang Cleans @40/25# 10 Alternating Pistols 10 Abmat Situps Rest 2:00 AMRAP 6:00 16 DB...