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

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

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

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

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

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

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

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

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