Friday

Friday

A. Segmented Snatch Pull (below the knee, above the knee, pocket), rest 1:00 x3 B. Power Snatch 3-2-2-1-1; rest 1:30 between sets + 12-9-6-3 KB Swings @2/1.5 pood Burpees   The Grind PARTNER WOD! 3 Rounds: 1000m Row 75 Wall Ball Shots 50 KB Swings @1.5/1...
Thursday

Thursday

I wanted to let everyone know that one of our family members suffered a loss this week…Dylan lost his dad 😔 Below are the details on his celebration of life and how to honor him. We love you Dylan and are praying for you and your family! ❤️💪🏼 A celebration of...
Wednesday

Wednesday

A. Barbell Box Step Ups, 10-12 alternating reps; rest 2:00 x4 + AMRAP 16:00 8 DB Devil’s Press @40/25# 12 Alternating Pistols 16 Calorie Row   The Grind AMRAP 20:00 20 Double Unders 10 Alternating DB Snatches @40/25# 10 DB Box Step Ups @24”/20”, 40/25# per hand...
Tuesday

Tuesday

A1. Bench Press, 4-6 reps @31X1; rest 1:00 x4 A2. DB Bent Over Row, 10-12 reps; rest 1:00 x4   + 4 Sets: ​ :30 Ring Dips :30 Toes to Bar :30 Double Unders Rest 1:30   The Grind 6 Rounds: 10 Deadlifts @115/75# 20 Ab Mat Situps 300m...
Monday

Monday

A. Every 2:00, 3 Back Squats x4 B. Every 1:30, 1 Full Clean x5 + Row 500m AFAP Rest 3:00 Row 500m AFAP (aim for hitting within :03-:05 of 1st 500m)     The Grind A. EMOM 10:00 ODD- Unbroken Set of Strict Pullups (Scale: banded) EVEN- Unbroken Set of Ring Dips...