Wednesday November 1st 2017

A)Every 2min/8 Sets 5/sd BB Front Rack Step Ups B)18min EMOM 5 Dips/Ring Dips 50 DBL Unders 5 BB SLDL

Tuesday October 31st 2017

A)E2M/6R 5 HSPU/5 DB Push Press 10 Kipping C2B B)21

min EMOM 10 Cal Ski 10 T2B 10 KB Americanos

Monday October 30th 2017

A)Every 2min/8 Sets 5 BB DL B)Every 2:15/6 Sets 3 Bench Press 2 Rope Climbs to 15' C)5/250m Row Sprints (every 3min)

Friday October 27th 2017

A)42min EMOM 30sec Bike Sprint 1 Rope Climb 30sec Row Sprint Max HSPU/Push Ups 30sec Ski 20 J.Lunges

Thursday October 26th 2017

A)E2M/8R 5 Back Squats B)E2M/6R 5 Bench Press 5 Box Jumps AHAP C)10min Bike @ Mod/High Int

Wednesday October 25th 2017

A)Every 1:30/10 Sets 2 DL 1 Hang Squat Clean 1 Squat Clean 1 Front Squat B)Every 2min/6 Sets 5/sd DB Step Ups C)Every 1:15/5 Sets 10 Stability Ball In Outs Alt With 100' DB Carry

Tuesday October 24th 2017

A)Every 2min/8 Sets 5 Kipping C2B 1 Clean 1 Push Press 1 Push Jerk 1 Split Jerk B)12min EMOM 5/sd KB Snatch Alt With 300' Shuttle Run C)12min EMOM 5 Cal Ski 5 Burpees

Monday October 23rd 2017

A)Every 2min/8 Sets 6/sd KB Front Rack Walking Lunges B)Every 2min/6 Sets 4 Over Shoulder Atlas Stone Throws Max Reps Triceps Dips C)Every 2min/5 Sets 10 T2B

10 Wall Balls

Friday October 20th 2017

A)Every 2min/3 Sets 30sec DBL Unders/Skipping 100' Sled Push B)Every 2min/3 Sets 30sec Bike 30sec Thrusters C)Every 2min/3 Sets 30sec Rowing 30sec Push Ups D)Every 2min/3 Sets 30sec Ski Machine 30sec KBS

Thursday October 19th 2017

A)E2M/6R
Ring Dips/Push Ups
Kipping Pull Ups B)E2M/6R 6 Incline BB CP 6/sd Single Arm DB Rows C)10-1 For Time Burpees Box Jump Overs

Wednesday October 18th 2017

A)Find a 1RM Back Squats B)6 Sets 6 BB SLDL Alt With 6 Ring Rows (3sec tempo) C)E2min/6R 2/15' Rope Climbs 5/30' Box Jumps

Tuesday October 17th 2017

A)Every 1:30/10 Sets 2 PWR Cleans C)6RNDS 100 DBL Unders (approx 1min) 10 HSPU 10 Americanos

1min Rest

Monday October 16th 2017

A)Every 2min/7 Sets 3/sd BB Step Back Lunges B)E1:15/6R 5 DH Reverse Grip Pull Ups Alt With 5 DB Chest Press C)12min EMOM 100' Atlas Stone Carry Alt With 45sec Bridge

Friday October 13th 2017

A)E3M/7R
6/sd BB Front Rack Step Back Lunges
10 Alternating Hanging Knees to Elbows

B)For Time:
30 Burpee C2B Pull Ups 40 Push ups 50 Cal Row 40 Cal Bike 30 Cal Ski

Thursday October 12th 2017

A)Every 2min/8 Sets (build to a heavy wt) 3 Back Squats B)Every 1:15/6 Sets 10 Stability Ball Hamstring Curls Alt With 10' Hanstand Walk Practice/5 DB Shoulder Press C)Every 1:15/6 Sets 6 BB SLDL Alt With 15 Wall Balls

Wednesday October 11th 2017

A)Every 1:30/6 Sets 3 Bench Press Alt With 12 T2B B)24min EMOM 3 Dips (weighted if possible) 3/sd Single Arm KB Snatch 30sec Zeus Rope DBL Unders 6 Reverse Grip Modified Rows

Tuesday October 10th 2017

A)Every 1:30/10 Sets
1 Hang Squat Clean 1 Clean 2 Front Squat B)Every 2:30/6 Sets
4 Atlas Stone Lifts 2 Rope Climb To Rafters C)5RFT

5 HSPU 5 Kipping Pull Ups 20 Air Squats
1min Rest

Friday October 6th 2017

A)E3M/3R
15 Wall Balls
30sec Ski Sprint

B)E3M/3R
2 Rope Climbs
100' Sled Push

C)E3M/3R
20 KB Russian Swings
10 Burpees

D)E3M/3R
3 Atlas Stone Over Shoulder Throws
30sec Bike Sprint

Thursday October 5th 2017

A)18min EMOM Dead Hang Reverse Grip C2B Pull Ups 3 BB Shoulder Press 6 BB SLDL B)12min EMOM 50 Zeus Rope DBL Unders 10 Reverse Hyper Extensions C)10sec on 50sec off Max Intensity Bike Sprints/8 Sets D)4 Sets 10/sd DB Ext Rotations

Wednesday October 4th 2017

A)Every 3min/7 Sets 7 Front Squats B)12min EMOM 7 Left Single Arm DB Rows Alt With 7 Right Single Arm DB Rows C)Every 1:15/6 Sets 45sec Body Wt Hang Alt With 20 Prone Knees To Elbows

Tuesday October 3rd 2017

A)E1:30/8-10R 1 Hang Squat Clean to Thruster 1 PWR Clean 1 Split Jerk B)Every 2:30/6 Sets 10 Kipping Pull Ups 100' Sled Push C)E3M/5R 250m Row Sprint

Monday October 2nd 2017

A)Every 2min/6 Sets 5/sd DB Walking Lunges Alt With
5 HSPU
10 T2B B)Every 1:15/6 Sets 10 DB Chest Press 10 Bent Over BB Rows 6-8/sd Bridge DB Drag