A)18min EMOM
100' Sled Drag
6-10 GHD HC
6/sd KB Cleans
B)18min EMOM
12 KB Russian Swings
6 Dips
300' Shuttle Run
Thursday August 29th 2018
A)E2M/6R
Incline Bench Press
Kipping C2B
B)E2M/6R
50' Single Arm Rope Pull
C)E4M/4R
100 DBL Unders
Double Cal Row
Incline Bench Press
Kipping C2B
B)E2M/6R
50' Single Arm Rope Pull
C)E4M/4R
100 DBL Unders
Double Cal Row
Wednesday August 28th 2018
A)E3M/5R
10/sd Tick Tock Lunges
10 DB Skull Crushers
B)E3M/5R
1-4 Sandbag Lifts
50' Sled Push @ 2X Body WT
C)E2:30/5R
10 RB Holding Leg Drops
10 Weighted Back Extensions
10/sd Tick Tock Lunges
10 DB Skull Crushers
B)E3M/5R
1-4 Sandbag Lifts
50' Sled Push @ 2X Body WT
C)E2:30/5R
10 RB Holding Leg Drops
10 Weighted Back Extensions
Tuesday August 28th 2018
A)1mi Run For Time:
B)E2M/6R
5/sd Single Arm Kneeling DB SP
20 Rotating Planks
C)E2M/6R
10/sd Single Arm DB Rows
B)E2M/6R
5/sd Single Arm Kneeling DB SP
20 Rotating Planks
C)E2M/6R
10/sd Single Arm DB Rows
Monday August 27th 2018
A)E2M/6R
10 BB Front Squats
10 T2B
B)E2M/6R
10 BB SLDL
Push Ups
C)For Time:
30 Bar Touch Burpees
30 Cal Ski
30 Cal Bike
Friday August 24th 2018
A)40min EMOM
100' Sled Push
Ring Dips
20 DB Walking Lunges
30sec Ski ERG
DBL Unders
100' Sled Push
Ring Dips
20 DB Walking Lunges
30sec Ski ERG
DBL Unders
Thursday August 23rd 2018
A)Every 1:15/6 Sets (build to a heavy wt)
10 DB SLDL
Alt With
3 Standing BB Shoulder Press
B)Every 2min/7 Sets
6 Box Jump Overs
2 Rope Climb to 15' (don't touch ground)
C)4 RFT:
25 Cal Row
25 Thrusters
2min Rest
2min Rest
Wednesday August 22nd 2018
A)E3M/6R
10/sd DB Split Squats
B)E2M/6R (AHAP)
6/sd Prone DB Rows
C)E1:15/5R
6 Triceps Skull Crushers
Alt With
6 Wide Grip Ring Rows
C)E1:15/5R
6 Triceps Skull Crushers
Alt With
6 Wide Grip Ring Rows
Tuesday August 21st 2018
A)E2M/10R
2 Hang Power Clean
2 Push Jerk
B)18min EMOM
300 Run
15 Wall Ball
15 KB Americanos
2 Hang Power Clean
2 Push Jerk
B)18min EMOM
300 Run
15 Wall Ball
15 KB Americanos
Monday August 20th 2018
A)E2M/8R
2 Back Squats
B)6min AMRAP
10 BB DL @ 50%1RM
HSPU
T2B
8min Rest
8min AMRAP
Kipping Pull Ups
Double Cal Bike
2 Back Squats
B)6min AMRAP
10 BB DL @ 50%1RM
HSPU
T2B
8min Rest
8min AMRAP
Kipping Pull Ups
Double Cal Bike
Friday August 17th 2018
A)8min AMRAP
2 Ring MU
4 HSPU
8 KB Americanos
8min Rest
B)8min AMRAP
20 Cal Row
20 Push Ups
8min Rest
C)8min AMRAP
Cal Ski
6/sd 70deg Step Ups
2 Ring MU
4 HSPU
8 KB Americanos
8min Rest
B)8min AMRAP
20 Cal Row
20 Push Ups
8min Rest
C)8min AMRAP
Cal Ski
6/sd 70deg Step Ups
Thursday August 16th 2018
A)E2M/6R (build to a heavy wt)
2 Bench Press
6 DB Bent Over Rows
B)E2M/6R
2 Rope Climbs
6 Box Jump Overs (dont touch box)
C)6 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints
2 Bench Press
6 DB Bent Over Rows
B)E2M/6R
2 Rope Climbs
6 Box Jump Overs (dont touch box)
C)6 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints
Wednesday August 15th 2018
A)18min EMOM
10 Kipping C2B
10 DBL KB Swing Snatch
40 Zeus Rope DBL Unders
B)18min EMOM
10 Cal Row Sprint
100' DB Farmer Carry
10 Weighted Jump Squats with 20lb DB's
10 Kipping C2B
10 DBL KB Swing Snatch
40 Zeus Rope DBL Unders
B)18min EMOM
10 Cal Row Sprint
100' DB Farmer Carry
10 Weighted Jump Squats with 20lb DB's
Tuesday August 14th 2018
A)RE2M/4R
6 Linked BB Hang PWR Cleans
6 BB Push Press
Alt With
10 T2B
20 J.Lunges
B)E1:15/6R
12 Stability Ball Hamstrings
Alt With
6/sd Single Arm Ring Rows
6 Linked BB Hang PWR Cleans
6 BB Push Press
Alt With
10 T2B
20 J.Lunges
B)E1:15/6R
12 Stability Ball Hamstrings
Alt With
6/sd Single Arm Ring Rows
Monday August 13th 2018
A)RE2:30/8R (build to a heavy wt)
16 BB Overhead Walking Lunges
B)RE2M/5R
100m Run Sprint
C)RE2:15/6R
8 Ring Dips
12 Stability Ball In Outs
16 BB Overhead Walking Lunges
B)RE2M/5R
100m Run Sprint
C)RE2:15/6R
8 Ring Dips
12 Stability Ball In Outs
Friday August 10th 2018
A)8 Sets
5 OHS
B)RE3M/5R
10 Cal Air Bike
20 KBS 24/20
C)RE3M/5R
10 Cal Ski
100' Sled Push
Thursday August 9th 2018
A)E2M/8R
8/sd Split Squats
B)7min EMOM
Pull Ups
C)7min EMOM
4/sd Single Arm DB Rows
D)7min EMOM
T2B
8/sd Split Squats
B)7min EMOM
Pull Ups
C)7min EMOM
4/sd Single Arm DB Rows
D)7min EMOM
T2B
Wednesday August 8th 2018
A)E1:30/10R
1 Clean and Push Jerk
1 Clean and Split Jerk
B)4min AMRAP
50 DBL Unders
10 Kipping Pull Ups
4min Rest
4min AMRAP
15 Cal Row
10 HSPU
2 cycles
1 Clean and Push Jerk
1 Clean and Split Jerk
B)4min AMRAP
50 DBL Unders
10 Kipping Pull Ups
4min Rest
4min AMRAP
15 Cal Row
10 HSPU
2 cycles
Tuesday August 7th 2018
A)E2M/8R
5 Back Squats
B)E2M/6R
2 Rope Climbs
6 Bench Press
C)1-10 For Time
Bar Jump Burpees
PWR Cleans
Friday August 3rd 2018
A)Every 2min/8 Sets
3 BB DL
B)24min EMOM
10' Handstand Walk/5 HSPU/5 Push Press
Run Sprint
10 T2B
Cal Ski
Thursday August 2nd 2018
A)RE2M/8R
2 Push Press 2 Push Jerk B)E2M/6R
2 Push Press 2 Push Jerk B)E2M/6R
5 DH Pull Ups
100' KB Front Rack Farmer Carry
C)E2M/6R
10 Cal Row
10 Burpees
100' KB Front Rack Farmer Carry
C)E2M/6R
10 Cal Row
10 Burpees
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