3x Cal Bike
10 Dips
20 Americanos
10min Rest
B)20min AMRAP
3x Cal Ski
1.5 EMOM T2B
15 Box Jumps
1.5 EMOM T2B
15 Box Jumps
Thursday February 28th 2019
A)E2M/6R
1-4 Atlas Stone Lifts
50 Zeus DBL Unders
B)E2M/6R
8/sd Split Squats
C)E1:15/6R
16 Prone DB Drag
Alt With
50'/arm Single Arm Farmer Carry
1-4 Atlas Stone Lifts
50 Zeus DBL Unders
B)E2M/6R
8/sd Split Squats
C)E1:15/6R
16 Prone DB Drag
Alt With
50'/arm Single Arm Farmer Carry
Wednesday February 27th 2019
A)12min EMOM
3 T2B/3 COB Pull Ups/3 C2B
Alt With
10 GHD HC/ Stability Ball Hamstring Curls
B)18min EMOM
Ring Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows
C)1-10 For Time
Front Squats @ 50%
HSPU
3 T2B/3 COB Pull Ups/3 C2B
Alt With
10 GHD HC/ Stability Ball Hamstring Curls
B)18min EMOM
Ring Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows
C)1-10 For Time
Front Squats @ 50%
HSPU
Tuesday February 26th 2019
A)E1:15/9R
1 Hang PWR Clean to Split Jerk
1 Hang Squat Clean to Thruster
B)Every 2:30/6 Sets
Bar MU/Kipping Pull Ups
10 DB DL
C)3000m Row For Time
1 Hang PWR Clean to Split Jerk
1 Hang Squat Clean to Thruster
B)Every 2:30/6 Sets
Bar MU/Kipping Pull Ups
10 DB DL
C)3000m Row For Time
Monday February 25th 2019
A)E2:30/7R (build to a heavy wt)
8/sd BB Front Rack Step Back Lunges
B)E2M/5R
Handstand Walk/Prone Wall Walks
50 DBL Unders
B)E2M/7R (build to a heavy wt)
10 Incline BB Chest Press
8 Alt Hanging Knees to Elbows
8/sd BB Front Rack Step Back Lunges
B)E2M/5R
Handstand Walk/Prone Wall Walks
50 DBL Unders
B)E2M/7R (build to a heavy wt)
10 Incline BB Chest Press
8 Alt Hanging Knees to Elbows
Friday February 22nd 2019
48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
40 Walking Lunges
20 Push Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
10 Kipping Pull Ups
100' Sled Push (@ 235lbs total weight)
3min Row
3min AMRAP (aim for 2 rnds every time)
40 Walking Lunges
20 Push Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
10 Kipping Pull Ups
100' Sled Push (@ 235lbs total weight)
Wednesday February 20th 2019
A)E1:30/10R
1 Hang PWR Snatch
1 PWR Snatch
3 OHS
B)E2M/6R
5 Rev Grip Pull Ups
50'/sd Single Arm KB Farmer Carry
C)E5M/3R
500m Row Sprint
1 Hang PWR Snatch
1 PWR Snatch
3 OHS
B)E2M/6R
5 Rev Grip Pull Ups
50'/sd Single Arm KB Farmer Carry
C)E5M/3R
500m Row Sprint
Tuesday February 19th 2019
A)E2M/10R
2 Clean and Jerk
B)E2M/6R
Ring Dips
10 DL @ 50%
C)10-1 For Time
Pull Ups
HSPU
2 Clean and Jerk
B)E2M/6R
Ring Dips
10 DL @ 50%
C)10-1 For Time
Pull Ups
HSPU
Friday February 15th 2019
A)For Time: (Nate 36:37)
10 Burpee Bar Muscle Ups
20 T2B
30 Push Press @ 125
40 PWR Cleans @ 125
50 Pull Ups
60 KBS @ 32kg
70 Push Ups
80 J.Lunges
90 Box Jumps @ 30'
10 Burpee Bar Muscle Ups
20 T2B
30 Push Press @ 125
40 PWR Cleans @ 125
50 Pull Ups
60 KBS @ 32kg
70 Push Ups
80 J.Lunges
90 Box Jumps @ 30'
Thursday February 14th 2019
A)E1:30/6R
Ring MU Work/Ring Dips
B)21/18/15/12/9/6/3 For Time:
Cal Row
Thrusters @ 95lbs
C)12min EMOM
10 T2B
50 Dbl Unders
Ring MU Work/Ring Dips
B)21/18/15/12/9/6/3 For Time:
Cal Row
Thrusters @ 95lbs
C)12min EMOM
10 T2B
50 Dbl Unders
Wednesday February 13th 2019
A)Find a 1RM
Bench Press
B)12min EMOM
10 BB DL @ 50%
Max Reps HSPU
C)E2M/6R
GHD HC
16 Prone DB Drag
Bench Press
B)12min EMOM
10 BB DL @ 50%
Max Reps HSPU
C)E2M/6R
GHD HC
16 Prone DB Drag
Tuesday February 12th 2019
A)E1:30/9R
1 Pause Hang Squat Clean (just below knee, 2 sec)
1 Pause Hang Squats Clean (just above knee, 2 sec)
1 Split Jerk
B)E1:30/6R
HS Walk/Prone Wall Walk
C)Build to a heavy wt and do 2 sets
2 Back Squat
1 Pause Hang Squat Clean (just below knee, 2 sec)
1 Pause Hang Squats Clean (just above knee, 2 sec)
1 Split Jerk
B)E1:30/6R
HS Walk/Prone Wall Walk
C)Build to a heavy wt and do 2 sets
2 Back Squat
Monday February 11th 2019
A)Find a 1RM
Front Squat
B)6min EMOM
50 Zeus DBL Unders
C)6min EMOM
Bar MU/Kipping PU
D)6min EMOM
100' L Single Arm KB Farmer Carry
Alt With
100' R Single Arm KB Farmer Carry
Front Squat
B)6min EMOM
50 Zeus DBL Unders
C)6min EMOM
Bar MU/Kipping PU
D)6min EMOM
100' L Single Arm KB Farmer Carry
Alt With
100' R Single Arm KB Farmer Carry
Friday February 8th 2019
A)50min Constant Work @ Moderate Intensity
3min Bike
Bar MU/Kipping PU
3min Row
200' Sled Push @ 2x Body Wt
3min Bike
1min Left Hand Turkish Get Ups @ mod wt
1min Right Hang Turkish Get Ups @ mod wt
3min Bike
Bar MU/Kipping PU
3min Row
200' Sled Push @ 2x Body Wt
3min Bike
1min Left Hand Turkish Get Ups @ mod wt
1min Right Hang Turkish Get Ups @ mod wt
Thursday February 7th 2019
A)8min AMRAP Ladder (1,1,2,2,3,3,ect)
HSPU
BB PWR Cleans @ 75% PWR Clean
B)E2M/8R
3 Bench Press
C)E2M/6R
Max GHD HC
100' Farmer Carry
HSPU
BB PWR Cleans @ 75% PWR Clean
B)E2M/8R
3 Bench Press
C)E2M/6R
Max GHD HC
100' Farmer Carry
Wednesday February 6th 2019
A)Build to a heavy wt and record
1 Push Press
1 Push Jerk
1 Split Jerk
B)6min EMOM (record cals for each set)
30sec Bike Sprint
5min Rest Min
C)6min EMOM (record cals for each set)
30sec Row Sprint
5min Rest
D)6min EMOM (record cals for each set)
1 Push Press
1 Push Jerk
1 Split Jerk
B)6min EMOM (record cals for each set)
30sec Bike Sprint
5min Rest Min
C)6min EMOM (record cals for each set)
30sec Row Sprint
5min Rest
D)6min EMOM (record cals for each set)
30sec Ski Sprint
Tuesday February 5th 2019
A)Build to a heavy wt and record
2 Hang Squat Clean To Thrusters
Do not dumb the bar inbetween reps
B)Build to a heavy wt and record
1 Hang Squat Snatch
1 Snatch Balance
1 OHS
C)6min AMRAP Ladder (2,2,4,4,6,6,ect)
Ring DIps
10 Constant KB Americanos
2 Hang Squat Clean To Thrusters
Do not dumb the bar inbetween reps
B)Build to a heavy wt and record
1 Hang Squat Snatch
1 Snatch Balance
1 OHS
C)6min AMRAP Ladder (2,2,4,4,6,6,ect)
Ring DIps
10 Constant KB Americanos
Monday February 4th 2019
A)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Front Squats @ 50%
Bar Jump Burpees
B)E2M/6R
3 Prone Grip DH Weighted C2B
C)E2M/8R (build to a heavy wt, no failure)
5 DL
Front Squats @ 50%
Bar Jump Burpees
B)E2M/6R
3 Prone Grip DH Weighted C2B
C)E2M/8R (build to a heavy wt, no failure)
5 DL
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