Friday March 31st 2017

A)14min EMOM 10 KB Russian Swings (2 kettlebells) Alt With 10 Burpees 10min Rest B)Every 4min/5 Sets 10 Cal Row 100' Sled Push

Thursday March 30th 2017

A)Every 2min/7 Sets 3/sd BB Front Rack Walking Lunges B)Every 1:15/5 Sets 3 DB Chest Press Alt With 6 Weighted Sit Ups C)12min EMOM 3 L Single Arm DB Rows Alt With 3 R Single Arm DB Rows

Wednesday March 29th 2017

A)Every 1:30/8 Sets 2 Hang PWR Cleans 3 Push Jerk B)Every 1:15/5 Sets 3 Triceps Dips Alt With 3 DB Side Lateral Raises C)Every 1:15/5 Sets 6/sd Single Leg DB Calf Raises Alt With 6 Hyper Extensions

Tuesday March 28th 2017

A)Every 2min/6 Sets (3sec tempo) 4-6 GHD Hamstring Curls Alt With 3 Standing BB Shoulder Press B)Every 1:15/6 Sets (3sec tempo) 3 BB SLDL Alt With 1 Rope Climb to Rafters C)Every 3min/5 sets 12 T2B 20 Rotating Planks

Monday March 27th 2017

A)Every 2min/8 Sets 3 Front Squats B)Every 1:15/5 Sets 3 Bench Press Alt With 3 DH Prone Grip Pull Ups C)Every 1:15/5 Sets 3 Incline DB Chest Press Alt With 3 Reverse Grip Bent Over Rows

Friday March 24th 2017

A)40min Constant Work At Moderate Effort 3min Bike 1min DBL Unders or Zeus Rope Skipping 1min 2 Hand DB Farmer Carry 3min Row 1min Atlas Stone Over Shoulder Throws 1min Air Squats 4RNDS B)4 Sets 6/sd 90deg DB External Shoulder Rotation

Thursday March 23rd 2017

A)Every 2min/8 Sets 3/0/1/0 Tempo 6 Back Squats B)Every 1:30/6 Sets 2-3 Atlas Stone Lifts Alt With 6 HSPU or 6 Military Press 3/0/1/0 Tempo C)Every 1:30/6 Sets 6 GHD Hamstring Curls 3/0/1/0 Tempo Alt With 6 Bent Over Reverse DB Flys

Wednesday March 22nd 2017

A)Every 1:30/6 Sets 6 Hand Release Push Ups Alt With 6 Reverse Grip Pull Ups B)Every 1:30/6 Sets 12 Hanging Knees To Elbows Alt With 6 Bent Over Prone Grip DB Rows C)Every 1:30/6 Sets 12 Leg Drops Alt Wth 6 Incline DB Chest Press

Tuesday March 21st 2017

A)Every 1:30/6 Sets 6 Linked PWR Cleans Alt With 6 Triceps Dips 3/0/1/0 Tempo B)Every 1:30/6 Sets 1 Rope Climb to Rafters Alt With 6 Box Jumps C)12min EMOM 12 KB Russian Swings Alt With 6 DB Curls 3/0/1/0 Tempo

Monday March 20th 2017

A)Every 1:30/6 Sets 6 BB Front Rack Walking Lunges Alt With 6 DB Supine To Prone Grip Shoulder Press B)Every 1:30/6 Sets 6 BB SLDL Alt With 6/sd Single Leg Calf Raises C)As many cal or reps as possible 1min AMRAP Cal On Rower 1min Off 1min AMRAP Cal on Bike 1min Off 3 Rnds

Friday March 17th 2017

A)3RNDS 30sec Wall Balls 30sec Ski Erg 2min Rest B)3RNDS 30sec Burpees 30sec Air Bike 2min Rest C)3RNDS 30sec J.Lunges 30sec Rowing 2min Rest D)3RNDS 30sec Pull Ups/Ring Rows 30sec Sled Push 2min Rest

Thursday March 16th 2017

A)Every 2min/8 Sets 8 Front Squats (via clean) B)Every 1:30/6 Sets 8 Incline BB Chest Press Alt With 8 Reverse Grip Bent Over Rows C)Every 1:30/6 Sets 20 Prone Knees To Elbows Alt With 30s L Side Plank 30s R Side Plank

Wednesday March 15th 2017

A)Every 1:30/8 Sets (build to a heavy weight) 2 Deadlifts 1 Hang PWR Clean 1PWR Clean (from floor) B)Every 1:30/6 Sets 8 DB Side Lateral Raises Alt With 8 Ring Dips C)5min AMRAP 50 DBL Unders 100m Row

Tuesday March 14th 2017

A)Every 1:30/6 Sets
6 Eccentric Hamstring Curls
Alt With
6/sd KB Snatch

B)Every 1:30/6 Sets
8 DB Military Press
Alt With
8 EZ Bar Curls

C)8min AMRAP
10 T2B
5 Burpees
10 Cal Air Bike

Monday March 13th 2017

A)Every 2min/7 Sets 8/sd DB Split Squats B)Every 1:30/6 Sets
8 DH Pull Ups
Alt With
8 Bench Press

C)Every 1:30/6 Sets
8/sd Single Arm DB Rows
Alt With
8 Skull Crushers

Friday March 10th 2017

A)45min @ 75% Effort 3min Ski ERG 3min AMRAP of: 2 Over Shoulder Atlas Stone Throws 10 Stepdown Box Jumps 3min Bike 3 min AMRAP of: 10 J.Lunges 10 Ring Rows

Thursday March 9th 2017

A)Every 2min/8 Sets 10 BB Deadlifts B)Every 1:30/6 Sets 10 GHD Hamstring Curls or SB HC Alt With 10 BB Military Press C)Every 1:30/6 Sets 10 Reverse Hyperextensions Alt With 5/sd DB Ext Rotations

Wednesday March 8th 2017

A)Every 1:15/6 Sets Max T2B or Rings Alt With 10 DB Chest Press B)Every 1:15/6 Sets 10 Kipping Pull Ups Alt With Max Push Ups C) Every 1:15/6 Sets 10 Bent Over DB Rows Alt With 10 Leg Drops

Tuesday March 7th 2017

A)Every 2min/8 Sets
2 Hang PWR Cleans
2 PWR Cleans

B)Every 1:30/6 Sets
10 Dips
Alt With
5 Box Jump (AHAP)

C)Every 1:30/6 Sets
1 Rope Climb
Alt With
45sec Bridge

Monday March 6th 2017

A)Every 2min/8 Sets 1 PWR Clean 10 Front Squats B)Every 1:30/6 Sets 10 DB Shoulder Press Alt With 10 BB SLDL C)1-? 6min AMRAP Burpees DBL Unders (constant 30)

Friday March 3rd 2017

A)14min EMOM
10 KB Russian Swings (2 kettlebells)
Alt With
10 Burpees

10min Rest

B)Every 4min/5 Sets
10 Cal Row
100' Sled Push

Thursday March 2nd 2017

A)Every 2min/7 Sets
3/sd BB Step Back Lunges

B)Every 1:15/5 Sets
3 DB Chest Press
Alt With
6 Weighted Sit Ups

C)12min EMOM
3 L Single Arm DB Rows
Alt With
3 R Single Arm DB Rows