Tuesday

Tuesday

Tuesday’s Work A1. Bench Press, 8-6-4-2 @31X1; rest 1:00 A2. Horizontal Ring Rows, AMRAP (-1) @30X0; rest 1:00 x4 . 4 Sets: 6 Power TnG Cleans*  10 Burpee Box Jump Overs @24/20” 30 Double Unders Rest 1:30 *athlete chooses weight, as heavy as possible but has to...
Monday

Monday

Monday’s Work Front Squat—Work up to a 1RM in 15:00 . For Time: 20-15-10-5 Calorie Row Overhead Squats @95/65 . Optional Ab Workout: Tabata Style for 4 Sets: Side Plank (right) Forearm Plank Side Plank (left) Supine Forearm Plank . . . The Grind 8 Rounds: 10...
Saturday

Saturday

Saturday’s Work A. Hang Clean Pull, 3 reps; rest 1:00 x3 B. EMOM 8:00- 2 Hang Cleans (start moderate, build to heavy) . . Partner WOD! On a running clock 30-20-10 Thrusters @115/75# Lateral Burpees over Bar 30-20-10 Pullups Burpee Ball Slams 30-20-10 Row...
Friday

Friday

Friday’s Work A. Single Arm DB Overhead Squats, 4-5 reps/arm @30X1; rest 1:00 x2 B. EMOM 10:00- 1 Overhead Squat (start moderate and build in weight) . 3 Sets: :20 Sprint Rest 1:40 -Rest 2 extra minutes after the 3rd round-   3 Sets: :15 Sprint Rest 1:20 ....
Thursday

Thursday

Thursday’s Work NFT Day! A1. Deadbugs against the wall, 12 alternating reps @3131; rest :30 x3 A2. Trap 3 Raise, 8 reps/arm @30X1; rest :30 x3 A3. Banded Pull Throughs, 15-20 reps; rest :30 x3 . B1. Seated Good Mornings, 5-6 reps @3131; rest :30 x3 (light, for...
Wednesday

Wednesday

BEACH WOD! Its a surprise! Be there at 8:00am on 57th street for a good...