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

Tue 08/20/24
Protocol: AMRAP - 20 min
Grappler's Toolbox Flow 7

• Triangle Squat to the Left

• Kong (x3)

• Sit Thru Series (x2 L, R)