Friday June 1st 2018

45min EMOM
10 HSPU
20 J.Lunges
1 Rope Climb
5 TnG PWR Cleans
10 T2B

Thursday May 31st 2018

A)Every 1:15/6 Sets
6 Ring Dips/Ring Push Ups
Alt With
6 Reverse Grip DH Pull Ups

B)Every 1:15/6 Sets
6 DB Incline Front Raises
Alt With
6/sd Single Arm Ring Rows

C)10-1 For Time
Burpees
Box Jump Overs

Wednesday May 30th 2018

A)E2M/8R
1 Clean and Jerk
3 Back Squats
1 Push Press
3 Front Squats

B)12min EMOM
5 L Single Arm DB Rows
Alt With
5 R Single Arm DB Rows

C)12min EMOM
50 DBL Unders
Alt With
30sec Weighted Bridge

Tuesday May 29th 2018

A)E1:30/8R
1 Push Jerk
1 Split Jerk

B)7min EMOM

5 Kipping C2B Pull Ups

C)7min EMOM

5 Dips

D)7min EMOM

10 KB Russian Swings

E)50 Back Extensions

Monday May 28th 2018

A)E2M/8R
3 BB DL

B)E1:30/8R
5 Bench Press
Alt With
2 Rope Climbs

C)3RFT
500m Row
20 T2B

Friday May 25th 2018

A)E3M/5R
15 Wall Balls @ 20lbs to 10'
30sec Row Sprint

B)E3M/5R
300' Shuttle Run
100' Sled Push

D)E3M/5R
10 DB Clean and Press
30sec Bike Sprint

Thursday May 24th 2018

A)18min EMOM
2 Rope Climbs
Alt With
3 Push Press via clean
Alt With
9 BB SLDL

B)14min EMOM
60 DBL Unders
Alt With
10 KB Russian Swings

C)10sec on 50sec off/8RNDS Max Intensity
Bike Sprints 

Wednesday May 23rd 2018

A)Every 3min/8 Sets (build to a heavy wt)
3 OHS

B)10min EMOM
6 KB Snatch

C)14min EMOM
45sec Bridge
Alt With
100' KB Front Rack Farmer Carry

Tuesday May 22nd 2018

A)Find a 1RM
1 Hang Squat Clean to Thruster

B)E2M/6R
3 Bar MU/10 Ring Rows
10 Kipping HSPU

C)E3M/5R
250m Row Sprint (record average time)

Friday May 19th 2018

45min Constant Work @ Mod Effort 2min Bike BB Thrusters
2min Row 1min Bridge
2min Ski Erg 1min Box Jumps 5 RNDS

Thursday May 17th 2018

A)E2M/8R5 BB DL

B)E1:15/6R5
5/sd Single Arm DB Rows
Alt With
5 GHD HC/10 SBHC

C)E1:15/5R
12 Back Extensions
Alt With
5 DB Biceps Curls

Wednesday May 16th 2018

A)E1:30/8R1 Push Jerk
1 Split Jerk

B)E2:30/6R
5 Triceps Dips 1 50' Rope Pull 1 50' Sled Push

C)5/100m Run Sprints

Tuesday May 15th 2018

A)E2:30/6R
5 BB SLDL
5 DB Chest Press

B)E2:30/6R
10 Modified Rows
50 DBL Unders

C)30sec On 1:30sec Off 90% Intensity
Row Sprints
Alt With
Bike Sprints
3RNDS

Monday May 14th 2018

A)E2:30/6R 1 Clean 4 Front Squats 8 Alt Step Back Lunges 4 Push Press

B)6min EMOM
10 T2B

C)6min EMOM
5 Rev Grip DH Pull Ups

D)6min EMOM
100' Front Rack KB Carry

Friday May 11th 2018

A)Every 2min/6 Sets 8 BB DL B)24min EMOM 5 HSPU/5 Push Press
Cal Bike
Rope Climbs
Cal Row

Thursday May 10th 2018

A)E2M/6R
10 Kipping Pull-Ups
10 box jumps

B)E2M/6R
5/sd KB Snatch
5/sd KB front rack squats

C)E2M/6R
50' sled push
50' slide pull

Wednesday May 9th 2018

A)Every 2min/8 Sets 5 Back Squats B)Every 1:30/6 Sets 5 Military Press Alt With 20 Toe Touch Planks C)Every 1:30/6 Sets 8 Dips Alt With 8 Back Extensions

Tuesday May 8th 2018

A)10min EMOM
300' Shuttle Run
Alt With
10 Cal Ski

B)24min EMOM
10 Push Ups With Vest if needed
10 Modified Rows
10 Russian Swings @ AHAP
1 Atlas Stone Lift

C)4 Sets (at your own pace)
8/sd Single Arm DB Ext Rotations

Monday April 7th 2018

A)Every 1:30/10 Sets 2 PWR Clean and Split Jerk B)Every 1:30/6 Sets (2010 tempo) 1 Rope Climb to Rafters/ 8 DH Reverse Grip Pull Ups Alt With 8/sd BB Front Rack Step Back Lunges C)10min EMOM Max T2B Alt With 8 GHD Hamstring Curls/8 Stability Ball Hamstring Curls (2010 tempo)

Thursday May 3rd 2018

A)12min EMOM 1 Bar MU/5 Dips Alt With 16 J.Lunges B)12min EMOM 5 HSPU Alt With 12 Box Jumps C)12min EMOM 12 T2B Alt With 3 Atlas Stone Lifts

Wednesday May 2nd 2018

A)E2M/8R 5 Back Squat B)Every 1:30/6 Sets 5 Bent Over BB Rows
50 DBL Unders C)Every 1:15/6 Sets 5 Back Extensions Alt With 5/sd Ext Shoulder Rotators

Tuesday May 1st 2018

A)Every 1:30/8 Sets 5 Military Press B)E2M/6R
6 BB SLDL
6 Triceps Dips C)Every 1:15/5 Sets 10 KB Supine Jack Knives Alt With 40 Rotating Planks