Wed 09/11/24

Protocol: Reps x Sets w/ 60 sec rest

KB 1H Kneeling Complex (x3 R, L)

• Front Clean

• Windmill Side Press

• Windmill Side Press to Sit Thru Extended

• Snatch

• Snatch to Front Lunge

• Kneeling Complex

Tue 09/10/24
Protocol: AMRAP - 20 min
Shin Box Flow

• Squat

• Tripod Squat (L)

• Shin Box

• Bridge

• Lunge

• Pigeon

• Seated Supine

• Shin Box to Squat

Thu 09/05/24

Protocol: 60/30 *2 x6

1. Wrestle-Up -> KB 2H Deadlift High Pull

2. Shin-Box Lunge -> KB 1H Kneeling Clean & Press

Wed 09/04/24

Protocol: 30/30 *5 x4

1. Trinity Squat

2. Mountain Climber Switch

3. Wrestle-Ups

4. Spinal Rock Pike

5. Shin-Box Lunge

Tue 09/03/24

Protocol: AMRAP - 20 min

Chinese Monk Flow

• Monk Squat

• Shin-Box (L)

• Monk Squat

• Shin-Box (R)

• Mountain Climber to Seated Supine (L, R)

• Pike

• Wrestle-Up (L)

• Monk Squat

Thu 08/29/24

Protocol: 60/30 *3 x4

1) Quad Press -> KB 1H Row

2) KB 1H Clean & Press -> Shin Box Lunge

3) Spinal Rock -> CB 2H Press

Wed 08/28/24

Protocol: 30/30 *5 x4

1) Quad Press

• Forward Ellipse

• Backward Ellipse

• Quad Press 

2) Base Switch

• Gecko

• Sit Thru Knee

• Base Switch

3) Tripod Overhead

• Table Lift

• Tripod Reach

• Tripod Overhead

4) Spinal Rock Pike

• Spinal Roll

• Spinal Rock

• Spinal Rock Pike

5) Shin Box Bridge

• Shin Box

• Shin Box Arm Thread

• Shin Box Bridge

Tue 08/27/24

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 8

• Shin Box Arm Thread (L, R)

• Tripod (R, L)

• Base Switch to the Right

• Quad Press Series (x2)

• Pike

Thu 08/22/24
Protocol: 60/30 *3 x4

1. Battleropes (Alternating Waves, Bilateral Waves, In/Out Waves, Side to Side Waves)

2. Sit Thru (Hip, Knee, Extended)

3. Kong (forward/Backward)

Wed 08/21/24
Protocol: 30/30 *5 x4

1. Sit Thru (Hip, Knee, Extended)

2. Triangle Squat

3. Battleropes (Alternating Waves, Bilateral Waves, In/Out Waves, Side to Side Waves)

4. Kong (forward/backward)

5. Walkouts