Friday, 2/1/2019

A. Back Squat 3 @ 65% 3 @ 75% Max set @ 85% B. 3 rounds of: 21 Wall Balls (14/20) 15 Pull Ups 9 Devil Press https://www.youtube.com/watch?v=_-iCGodEZNo Cash out: 400 meter run Ninja: Death by...

Thursday, 1/31/2019

A. Bench Press 3 @ 65% 3 @ 75% Max set @ 85% B. EMOM for 20 minutes (4 sets of each): Minute 1 – 15 Calorie row Minute 2 – 12 Toes to Bar Minute 3 – 10 Ring Dips Minute 4 – 15 Push-Ups Minute 5 – Rest Ninja:...

Wednesday, 1/30/2019

A. Take 15 minutes to find your 1 RM of this complex: 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch B. Every 10 minutes, for 30 minutes (3 sets) for times: 400 Meter run 15 Burpee Box Jump-Overs (20/24) 20 Single-Arm Dumbbell or KB Push Jerk (16/24) 200 Meter run Ninja:...