Tuesday January 15th 2019

A)E2M/8R
1 Push Press
1 Push Jerk
1 Split Jerk.

B)12min EMOM
30sec Bike Sprint
11 T2B

C)E2M/6R
50' Rope Pull

50' Sled Push

Monday January 14th 2019

A)9min EMOM 
1 Hang Squat Snatch
1 Snatch Balance
1 OHS

B)E2:15/6R
Bar MU
10 Back Squats

C)E2M/5R
100' Sled Push
15 Americanos

Friday January 11th 2019

A)E3M/4R
15 Wall Balls
Cals Row Sprint

B)E3M/4R
Bike Sprint
15 KB Russian Swings

D)E3M/4R
10 BB Thrusters
Cals Ski Sprint

Thursday January 10th 2019

A)Every 2:30/7 Sets
5 DB 90degree Box Step Ups

B)Every 2:30/6 Sets (build to a heavy wt)
10 Bent Over BB Rows
6-8/sd Prone Bridge DB Drag

C)E2:30/5R
100' Sled Push
15 Back Extensions

Wednesday January 9th 2018

A)18min EMOM
C2B
8 DBL KB Swing Snatch
10 V-sit Toe Touches

B)18min EMOM
Cal Ski
50 DBL Unders
8 BB PWR Snatch

Tuesday January 7th 2019

A)E1:30/10R
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk

B)14min EMOM
Max Reps Ring Dips
Alt With
8 BB DL

C)E2:15/5R
6 DB Curls (AHAP)
45sec Weighted Plank 

Monday January 7th 2019

A)E2M/7R
5/sd DB Split Squats

B)12min EMOM
300' Run Sprints
Alt With
Hanstand Walk/HSPU

C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows

Friday January 4th 2019

54min Constant Work
3min Row
3min DBL Unders
3min Bike
3min AMRAP
20 Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)

Thursday January 3rd 2019

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
5 Box Jumps
2 Rope Climb to 15' (don't touch ground)

C)For Time:
100 Cal Row

Wednesday January 2nd 2019

A)E2M/8R
5 Back Squats

B)E2M/5R
10 KB Americanos
5 Ring Dips

C)E2M5R/ Sets
5 Incline BB Chest Press
5/sd DB Rows

D)For Cals:
4min Bike
4min Ski