MONDAY

MONDAY

A. Back Squat, 12-12-12; rest 3:00 between sets + 5-4-3-2-1 Squat Clean Thrusters @165/115# Burpee Box Jumps @24/20” Immediately after last BBJ Row 500m + Optional Abs: 3-4 Sets: 20 Grasshoppers 10 DB Russian Twists   The Grind A. EMOM 6: 1 Power Snatch (increasing...
SATURDAY

SATURDAY

NO CLASSES TODAY!!! POWER MONKEY FITNESS WEIGHTLIFTING CLINIC WILL BE GOING ON ALL DAY!! ...
Friday

Friday

A1. Turkish Getups, 2-3/arm; rest :30 x4 A2. Strict Knees to Elbows, AMRAP, rest 1:30 x4 + 8 Rounds: 10 KB Swings @1.5/1 pood 8 Toes to Bar 20 Double Unders + Optional Abs: 4 Sets: :30 L Sit Hold on boxes (:30 AMRAP holds, if not unbroken) Rest as needed   The Grind 8...
Thursday

Thursday

NFT Day! Handstand Day for Summer’s last day of shoulder use for a little while! A1. Half-Kneeling Single Arm OH Press, 6-8 reps/side @31X1; rest :30 btw sides x3 A2. DB External Rotations, 8 reps/side @20X0; rest 1:00 x3 B1. Headstand Hold, :20-:40 hold, rest 1:00 x3...
Wednesday

Wednesday

A. Good Mornings, 4-5 reps @31X1; rest 1:00 x3 B. Deadlifts, 8-6-4-2; rest 1:30 between sets + 3 Sets: 15 Box Jumps @24/20” 10 Deadlifts @275/185# 5 Burpee Bar Muscle Ups Rest 1:30 + Optional Abs: Atomic Situps, 20 reps; rest 1:00×4...
TUESDAY

TUESDAY

A1. Ring Dips, 3-4 reps @21X1 (weighted if too easy); rest :30 x4 A2. Chin-ups, 3-4 reps @21X1; rest 1:30 x4 + *Bring a watch, stop watch, or prepare to use your phone to keep track of your run!* 15 Sets: :35 Run (aerobic pace) :25 Rest/Walk The Grind AMRAP 25:00 20...