A)40min EMOM
1 Rope Climb
10 Cal Bike
10 Wall Balls
6 DH Pull Ups
10 Burpees
Thursday December 21st 2017
A)E1:30/8-10R
2 HPC
2 PC
2 DL
B)E1:15/6R
6 Military Press
Alt With
6 Box Jumps AHAP
C)12min EMOM
100' Sled Push
10 Cal Ski
2 HPC
2 PC
2 DL
B)E1:15/6R
6 Military Press
Alt With
6 Box Jumps AHAP
C)12min EMOM
100' Sled Push
10 Cal Ski
Wednesday December 20th 2017
A)E2:30)7R
6/sd DB Split Squats
B)E1:15/6R
6/sd Single Arm KB Rows
Alt With
10 Cal Bike
C)E1:15/6R
6 Triceps Skull Crushers
Alt With
10 Cal Row
Tuesday December 19th 2017
A)18min EMOM
6 Incline DB Chest Press
12 T2B
2 Atlas Stone Lifts
B)18min EMOM
6 KB Swing Clean/Press
6 DB Curls
15 SB HC
Monday December 18th 2017
A)E2:30/6R
10 Back Squats
10 Push Ups
B)E2M/6R
10 Cal Ski
20 J.Lunges
C)10Min EMOM
10 Kipping Pull Ups
40 Zeus Rope DBL Unders
Friday December 15th 2017
A)45min Constant Work
3 min Row
3min Bike
3min AMRAP
50' Rope Pull
50' Sled Push
3 min Row
3min Bike
3min AMRAP
50' Rope Pull
50' Sled Push
Thursday December 14th 2017
A)18min EMOM (add wt if you feel like you can but not til last 3 sets)
6/sd Single Arm DB Rows
12 Step Down Box Jumps
6 BB DL
B)12min EMOM
40 Zeus Rope DBL Unders
Alt With
10 Wall Balls
C)10sec on 50sec off Max Intensity
Bike Sprints
D)4 Sets
10/sd DB Ext Rotations
Wednesday December 13th 2017
A)E2M/8R
1 Clean/Push Jerk
5 Back Squats
1 Split Jerk
5 Front Squats
B)10-1
HSPU
T2B
1min Rest
C)8min Ski @ Mod/High Int
1 Clean/Push Jerk
5 Back Squats
1 Split Jerk
5 Front Squats
B)10-1
HSPU
T2B
1min Rest
C)8min Ski @ Mod/High Int
Tuesday December 12th 2017
A)Every 2:30/6 Sets
6 Pull Ups
6 DB SP
B)Every 2:30/6 Sets
6 Dips
12 Reverse Back Ext
C)12min EMOM
2 Rope Climbs to 15'
Alt With
100' Med Ball Carry
6 Pull Ups
6 DB SP
B)Every 2:30/6 Sets
6 Dips
12 Reverse Back Ext
C)12min EMOM
2 Rope Climbs to 15'
Alt With
100' Med Ball Carry
Monday December 11th 2017
A)Find a 3RM
Front Squat
B)Every 2:15
6 Bent Over BB Rows
6 DB Chest Press
C)Every 3min/5 Sets
200m Row
10 Burpees
Front Squat
B)Every 2:15
6 Bent Over BB Rows
6 DB Chest Press
C)Every 3min/5 Sets
200m Row
10 Burpees
Friday December 8th 2017
45min Constant Work
3 min Row
3min Bike
3min AMRAP
50' Rope Pull50' Rope Push
Thursday December 7th 2017
A)Every 2min/ 8 Sets
3 BB DL
B)24min EMOM
HSPU
6 DBL KB Cleans
10 Cal Ski
Wednesday December 6th 2017
A)Every 1:15/6 Sets
2 Rope Climbs @ 15' Alt With 6 Box Jumps AHAP B)Every 1:15/6 Sets Over Shoulder Atlas Stone Throws Alt With 5 Dips C)16min EMOM 100' Hand Farmer Carry Alt with 45sec Bridge
2 Rope Climbs @ 15' Alt With 6 Box Jumps AHAP B)Every 1:15/6 Sets Over Shoulder Atlas Stone Throws Alt With 5 Dips C)16min EMOM 100' Hand Farmer Carry Alt with 45sec Bridge
Tuesday December 5th 2017
)Every 1:30/8 Sets
1 Push Jerk
1 Split Jerk
B)Every 2min/7 Sets
6 GHD HC
6 Incline DB Chest Press
C)For Time:
75 Push Ups
150 KBS
300 DBL Unders
Monday December 4th 2017
A)Every 1:30/8-10 Sets
2 Muscle Cleans 2 Hang Squat Clean 2 Front Squats 3 Push Press B)Every 2min/6 Sets 5/sd SB Step Ups C)E2M/5 Sets 10 T2B 5 Kipping Pull Ups
2 Muscle Cleans 2 Hang Squat Clean 2 Front Squats 3 Push Press B)Every 2min/6 Sets 5/sd SB Step Ups C)E2M/5 Sets 10 T2B 5 Kipping Pull Ups
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