Thursday December 1st 2016

A)36min EMOM 5 Ring Dips 1 Rope Climb Top of Rope 50 DBL Unders 10 Wall Balls (AHAP)

Wednesday November 30th 2016

A)Every 1:30/8 Sets 5 Military Press B)Every 2min/6 Sets 5 Ring Rows (3sec down) 5 DB Skull Crushers C)Every 2min/6 Sets 5 Ring Biceps Curls 45sec Plank

Tuesday November 29th 2016

A)Every 2min/10 Sets 1 Hang Snatch 5 OHS B)Every 2min/6 Sets 5/sd Split Squats C)Every 1:15/6 Sets 10 T2B Alt With 5 DB SLDL

Monday November 28th 2016

A)Every 1:30/8 Sets 5 DH Pull Ups B)6RFT 15 KB Americanos 40/28 15 Push Ups 15 Cal Air Bike 2min Rest

Friday November 25th 2016

A)Every 1:30/8 Sets 2 Push Jerk B)Every 2min/7 Sets 5/sd BB Front Rack Step Back Lunges (via PWR Clean) C)Every 1:15/5 Sets 5 Back Ext Alt With 5 DB Biceps Curls

Thursday November 24th 2016

A)5min AMRAP 10 Cal Bike 10 C2B 10 Burpees 2:30 rest 2 cycles B)6 Sets 3/sd KB Snatch 10 T2B

C)7min EMOM
50 DBL Unders

Wednesday November 23rd 2016

A)Every 2min/8 Sets 3 Front Squats B)Every 1:15/6 Sets 5 Seated DB Shoulder Press Alt With 5 BB SLDL C)Every 1:15/5 Sets 5 L Wide Grip DB Rows Alt With 5 R Wide Grip DB Rows

Tuesday November 22nd 2016

A)Every 1:15/6 Sets 6 Weighted Dips Alt With 12 Stability Ball Hamstring Curls B)6RFT 200m Row 20 Wall Ball 20/14 20 Push Ups

Monday November 21st 2016

A)Every 1:30/10 Sets 2 Clean and Split Jerk B)Every 2min/6 Sets 1 Rope Climb 10 Box Jumps 24/20 C)Every1:15/4 Sets 15 Leg Drops Alt With 30 Toe Touch Planks

Friday November 18th 2016

A)Every 1:15/8 Sets 4 KB Swing Snatch 4 KB Cleans Alternate Arms B)Every 1:15/6 Sets 5 Reverse Grip DH Pull Ups Alt With 2-4 Atlas Stone Lifts/Throws C)3/500m Row Sprints (2min Rest)