Flip Fitness WOD Blog : 2016

Friday December 23rd 2016

A)40min EMOM 100' Sled Push 10 Kipping Pull Ups 30sec Ski ERG 30sec Box Jump Overs

A)Every 1:30/10 Sets 1 Hang Clean/1Hang Squat Clean/2 Push Jerk (build to a heavy weight) B)Every 1:30/6 Sets 3 Snatch Grip High Pull @100%1RMSN C)Every 1:30/5 Sets 5/sd Single Leg Stability Ball Hamstring Curls

Wednesday December 21st 2016

A)Every 1:15/6 Sets Max HSPU Alt With 30sec Triple or Double Under Practice B)Every 1:30/6 Sets 2-4 Bar Over Atlas Stone Throws Alt With Max Reps Ring Dips C)For Time: Hang Grip Test

Tuesday December 20th 2016

A)25min AMRAP 10 Cal Bike 10 Front Squats @50%1RMFS 10 T2B B)5 Sets 10/sd DB External Rotations

Monday December 19th 2016

A)Every 1:15/7 Sets 1 Hang Snatch/1 Snatch Balance/2 OHS Complex @ 65%1RM Snatch Alt With 1 Muscle Up/3 DH Pull Ups B)Every 1:15/7 Sets 3 Bench Press (build to heavy weight) Alt With 2 Rope Climbs

Friday December 16th 2016

A)Every 2min/10 Sets 1 Hang PWR Clean 2 Touch and Go PWR Cleans Max Reps HSPU/5 Push Press B)1-10 Kipping Pull Ups Burpees C)5 Sets 10 Reverse Hyperextensions

Thursday December 15th 2016

A)Every 2min/8 Sets (Build to a heavy set) 3 BB Front Squats B)Every 1:15/6 Sets Max Reps Ring Dips
Alt With
100' 2 Hand Farmer Carry C)10sec on 50sec off for 10min Air Bike D)4 Sets 5/sd DB Ext Shoulder Rotation

Wednesday December 14th 2016

A)45min Constant Work at 75% Intensity 3min Bike 3min Row
5 Hang Squat Snatch try to link reps (50% 1RM) 1:30min Bridge 1:30min Box Jumps

Tuesday December 13th 2016

A)Every 1:15/6 Sets 5 Military Press
Alt With
2-4 Atlas Stone Lifts B)Every 1:15/6 Sets 2 Rope Climb/5 DH Pull Ups Alt With 6 BB SLDL C)10min EMOM
10 Triple Unders
Alt With
5/sd Single Arm DB Rows

Monday December 12th 2016

A)12min EMOM %75%1RM C+J 2 Clean and Jerk Alt With 10 T2B B)8min AMRAP Ladder 2,2,2,4,4,4,6,6,6,8,8,8,ect BB Front Rack Step Back Lunges 135/95 Bar Jump Burpees Push Ups

Friday December 9th 2016

A)10 Sets 1 PWR Clean 2 Split Jerk B)21min EMOM 10 Wall Balls 2 DL/2 Hang Squat Clean @70%1RM Clean
10 T2B

Thursday December 8th 2016

A)Find a 1RM DH Pull Ups B)RE90sec/7R (Build to a heavy weight) 5/sd Walking Lunges Alt with 5 BB Bent Over Rows C)12min EMOM 10 Leg Drops 10 SB HC

Wednesday December 7th 2016

A)8 Sets 1 OHS B)9min EMOM (3 sets at 75% 1RM) 2 Touch and Go PWR Snatch C)10min EMOM Max Push Ups 50 DBL Unders

Tuesday December 6th 2016

A)48min Constant Movement at 75% Intensity 3min Bike 3min Row 3min Run 1min Step Down Box Jumps 1min KB Russian Swings 30sec L Bridge 30sec R Bridge

Monday December 5th 2015

A)Find a 1RM 1 Hang Clean to Thruster B)12min EMOM 5 5" Deficit HSPU 5 Prone Grip Wide Grip Rows C)10min Air Bike at 75% effort

Friday December 2nd 2016

A)Every 1:30/10 Sets 1 PWR Clean 1 Front Squat 1 Push Jerk 1 Split Jerk B)Every 2min/8 Sets 5 Back Squats C)For Time: 50 Burpees 50 Cal Bike

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)

Thursday November 17th 2016

A)Every 2min/8 Sets 3 Back Squats B)24minEMOM 20 J.Lunges 10 DB Chest Press 15 KB Americanos 50 Reverse Skips

Wednesday November 16th 2016

A)Every 2min/8 Sets 1 Shoulder Press 1 Push Press 1 Push Jerk 1 Split Jerk B)Every 2min/6 Sets 5 BB SLDL 5 DB Skull Crushers C)Every 1:15/6 Sets 10 Back Extensions Alt With 10 RB 2 Hand Ext Rotations

Tuesday November 15th 2016

A)Every 2:30/8 Sets 2 Cleans 10 T2B B)Every 2min/6 Sets 10 Ring Rows 10 Leg Drops C)12min EMOM 30s L Side Plank 30s R Side Plank 10 Burpees

Monday November 14th 2016

A)Every 2min/8 Sets 3 OHS B)18min EMOM 10 Kipping Pullups 5 Box Jumps AHAP 10 Clapping Push Ups C)100cal Bike For Time

Friday November 11th 2016

35min EMOM 5 HSPU 10 GHD Sit Ups 5 DB Biceps Curls 10 Burpee 10 Box Jump Over

Thursday November 10th 2016

A)Every 1:30/6 Sets 6 BB SLDL
Alt With 3 Ring Dips B)7RFT 7 C2B 7 Thrusters 115/75 1min Rest

Wednesday November 9th 2016

A)10 sets 1 PWR Clean 1 Squat Clean 2 Split Jerk B)Every 1:30/6 Sets 50 DBL Unders Alt with 100' Sled Push C)Every 1:15/6 Sets 10 Wide Grip Ring Rows Alt With 12 Box Jumps

Tuesday November 8th 2016

A)Every 2min/8 Sets 3 Front Squats B)Every 1:15/6 Sets 6 L KB Snatch
Alt With
6 R KB Snatch C)15min EMOM 100' L Farmer Carry 100' R Farmer Carry 30sec Plank

Monday November 7th 2016

A)Find a 1RM Bench Press B)3min AMRAP Ladder (3,3,6,6,9,9,12,12,ect) BB DL (50% of max) HSPU/DB Push Press 90sec Rest 2 cycles C)Every 1:15/6 |Sets 6 L Single Arm DB Rows Alt with 6 R Single Arm DB Rows

Friday November 4th2016

A)Every 1:15/6 Sets
2-3 Atlas Stone Lifts
Alt With
6 Dips
B)Every 1:15/6 Sets
1 Rope Climb
Alt With 6/sd Stability Ball Hamstring Curls

C)Every 1:15/6 Sets
6 Reverse Hyper Extensions
Alt With
6 DB Hammer Curls

Thursday November 3rd 2016

A)18min EMOM
10 Kipping Pull Ups
20 Weighted J.Lunges
7 Cal Ski Erg

B)18min EMOM
6/sd Single Arm DB Rows
20 Air Squats
10 Cal Row

Wednesday November 2nd 2016

A)Every 1:30/10 Sets
2 PWR Clean
2 Push Jerk

B)Every 2min/6 Sets
6 BB SLDL

C)Every 3min/6 RNDS
100' Sled Push
10 Burpees

Tuesday November 1st 2016

A)Every 2min/8 Sets 6 Front Squats B)18min EMOMMax Ring Push Ups
6/sd KB Swing Snatch
12 T2B

C)OMO OMO 4 Sets
Bridge

Monday October 31st 2016

A)Find a 1RM Military Press B)Every 2:30/6 Sets 6 Kipping Pull Ups 50 DBL Unders C)Every 2:30/6 Sets 6/sd Single Arm Ring Rows 12 Step Down Box Jumps

Friday October 28th 2016

A)Every 2:30/6 Sets 1 Rope Climb/10 Ring Rows 6 HSPU/10 Push Press

B)Every 1:30/6 Sets 6/sd DB Single Leg SLDL Alt With 30 Med Ball Russian Twists

C)10sec on 50sec off Bike Sprints
8 Sets

Thursday October 27th 2016

A)Every 1:30/6 Sets
6 Dips
Alt With
12 Weighted Sit Ups

B)10min AMRAP
100' Two Hand Farmer Carry
20 J.Lunges
10 Burpees

Wednesday October 26th 2016

A)Every 1:30/10 Sets 1 Pwr Clean 1 Push Press 1 Push Jerk 1 Split Jerk B)Every 1:15/6 Sets 6 Dead Hang Reverse Grip Pull Ups Alt With 12 Stability Ball Hamstring Curls C)Every 1:15/6 Sets 6/sd Single Arm DB Rows Alt With 15 Wall Balls

Tuesday October 25th 2016

A)Every 2min/8 Sets (build to a heavy wt)
3 BB DL

B)Every 1:15/6 Sets (build to a heavy wt)
6 DB Chest Press
Alt With
12 Ring Rows

C)8min AMRAM @ Moderate Intensity
10Cal Bike
10 Push Ups
10 Box Jumps 24/20

Friday October 21st 2016

A)12min EMOM 2 Clean and Split Jerk @ 80%1RM Alt With 10 T2B B)Every 1:30/6 Sets 5 Bent Over Prone Grip BB Rows Alt With 1 Rope Climb or 5 C2B

Thursday October 20th 2016

A)12min EMOM 1 Bar MU/5 Dips Alt With 16 J.Lunges B)12min EMOM 5 HSPU Alt With12 Box Jumps

C)12min EMOM
12 T2B
Alt With
3 Atlas Stone Lifts

Wednesday October 19th 2016

A)Find a 1RM Back Squat B)Every 1:30/10 Sets 2 Hang Squat Snatch 2 OHS C)Every 1:15/6 Sets 5 Back Extensions Alt With 5/sd Ext Shoulder Rotators

Tuesday October 18th 2016

A)15min AMRAP @ 75% Max Intensity 20cal Row 40 DBL Unders B)Every 1:30/8 Sets 5 Military Press C)Every 1:15/5 Sets 10 KB Supine Jack Knives Alt With 40 Rotating Planks

Monday October 17th 2016

A)Every 2:30/8 Sets 5/sd Front Rack Step Back Lunges AMREP Push Ups B)18min EMOM 3 PWR Cleans @ 75% 1RM 10 Wall Balls AHAP 10 Kipping Pull Ups

Friday October 14th 2015

A)Every 2min/8 Sets 3 DL B)13min AMRAP 5 Burpees 5 Shoulder to Overhead 10 Box Jumps 24/20

Thursday October 13th 2016

A)10 Sets 1 Hang PWR Clean 2 PWR Clean B)Every1:15/6 Sets 6 Bench Press Alt With 12 T2B C)5min Max DBL Unders or Skip

Wednesday October 12th 2016

A)21min EMOM 6 BB SLDL

10 Pull Ups

10 HSPU

B)Every 1:30/6 Sets

5/sd Single Arm DB Prone Grip Rows

Alt With

10 GHD Back Extensions

Tuesday October 11th 2016

A)Every 2min 2 Snatch B)4 min AMRAP 10cal Row 10 BB Thrusters 95/65 4min Rest 2 Cycles

Friday October 7th 2016

A)40min EMOM
1 Ring Muscle Up/4 DH Pull Ups
300' Run
10 Wall Balls
1 Rope Climb
10 Burpees

Thursday October 6th 2016

A)Every 1:30/10 Sets (link all reps)
1 Hang Snatch (above knee)
1 Hang Snatch (just below knee)
1 Snatch (touch the floor)

B)Every 1:30/8 Sets
3 Military Press

C)1mile jog (medium intensity)

Wednesday October 5th 2016

A)Every 2min/8 Sets
8/sd BB Front Rack Step Back Lunges

B)Every 1:30/6 Sets
5 BB SLDL
Alt with
10 GHD Sit Ups

D)Every 1:15/5 Sets
5/sd 90degree DB External Shoulder Rotations
Alt With
30 Med Ball Twists

Tuesday October 4th 2016

A)8 Sets
3 OHS

B)7min EMOM
10cal Row

C)7min EMOM
100' Sled Push

D)7min EMOM
5/sd Single Arm KB Snatch

Monday October 3rd 2016

A)Find a 1RM
Clean and Jerk

B)Every 1:15/6 Sets
10 Kipping Pull Ups
Alt Wth
5 Box Jumps

C)Every 1:15/6 Sets
5 Triceps Skull Crushers
Alt With
10 KB Russian Swings

Friday September 30th 2016

A)8 Sets
6 BB DL

B)Every 1:30/6 Sets
5 Dips
Alt With
5/sd Single Arm DB Rows

C)5 Sets
30sec L Bridge
30sec R Bridge
30sec Front Bridge
1min Rest

Thursday September 29th 2016

A)10 Sets
1 Hang Clean
1 Thruster
1 Push Jerk
1 Split Jerk

B)12min EMOM
300' Run
10 GHD Sit Ups

C)12min EMOM
5 Kipping Pull Ups
30 DBL Unders

Wednesday September 28th 2016

A)Every 1:30/10 Sets
2 Snatch

B)Every 2min/7 Sets
5/sd DB Step Forward Lunges

C)Every 1:15/6 Sets
5 BB SLDL
Alt With
10 Hanging Knees To Elbows

Tuesday September 27th 2016

A)20min AMRAP
25 Cal Air Bike
25 KBS 32/24
25 Push Ups
25 Box Jumps
25 Burpees

B)Every 1:30/6 Sets
5 Back Extensions

Monday September 26th 2016

A)8 Sets
3 Front Squats

B)21min EMOM
2 Cleans
10 Wall Balls AHAP
10 T2B

Friday September 23rd 2016

A)6 Sets
5/sd BB Step Back Lunges

B)6 Sets
5 Military Press

C)1-10
Burpees
T2B

Thursday September 22nd 2016

A)Every 1:30/8 Sets
6 BB Stiff Leg Deadlifts

B)20min AMRAP
1 Rope Climb/or 10 Ring Rows
10 Push Ups
20 Cal Bike

Wednesday September 21st 2016

A)Every 2min/8 Sets
3 Front Squats

B)Every 1:30/8 Sets
3/sd Single Arm KB Cleans

C)15min EMOM
100' L Hand Farmer Carry
100' R Hand Farmer Carry
10 Burpees

Tuesday September 20th 2016

A)Every 1:30/6 Sets
6 DB Shoulder Press
Alt With
12 Stability Ball Hamstring Curls

B)12min EMOM
15 Wall Balls 20/14
Alt with
10 Pull Ups

C)12min EMOM
10 KBS 32/28
45sec Front Bridge

Monday September 19th 2016

A)Every 2min/8 Sets (build to a heavy weight)
6 Back Squats

B)Every 1:30/6 Sets
6 Bench Press
Alternate with
Reverse Crunches with Leg Drop

C)5min Max DBL Unders

Friday September 16th 2016

A)1-10 For Time:
Box Jumps 24/30
HSPU

B)Every 1:15/6 Sets
10 Sit Ups
5/sd KB Cleans 40/28

C)10min EMOM
10 Stability Ball Hamstring Curls
Alt With
10 Ring Rows

Thursday September 15th 2016

A)8 Sets
3 BB DL

B)RE90sec/6R
5 Ring Dips
alt with
2 Rope Climb to 15ft

C)4rnds
30sec L side bridge
30sec R side bridge
30sec front bridge
1min rest

Wednesday September 14th 2016

A)32min EMOM
1 snatch/5 OHS 95/55
5 Touch and go PWR Cleans
5 Thrusters 95/55
5 Bar Jump Burpees

Tuesday September 13th 2016

A)Every 1:15/7 Sets
3 DH Chest to bar pull ups
Alt With
45sec Bridge

B)Every 1:15/6 Sets
10 T2B
Alt With
20 J.Lunges

C)Bike Sprints
30sec on (high intensity) 90sec off/7rnds

Monday September 12th 2016

A)Find a 1RM
Front Squat

B)Every 1:30/8 Sets
2 Split Jerk

C)12min EMOM
300' Shuttle Run
15 Push Ups

Friday September 9th 2016

A)Every 2min/8 Sets
3 Back Squats

B)Every 1:15/7 Sets
3 DB Shoulder Press
Alt With
3 DB Biceps Curls

C)Every 2:30/5 Sets
10/sd Weighted Side Plank Hip Lifts
10 Leg Drops

Thursday September 8th 2016

A)Every 1:30/6 Sets
3/sd Single Leg Stiff Leg Deadlifts
Alt With
3 DB Skull Crushers

B)Every 1:30/6 Sets
6/sd Single Leg Calf Raises
Alt With
6 Back Extensions

C)7min EMOM
50 DBL Unders

Wednesday September 7th 2016

A)10min Row
Then 10min EMOM
10 Push Press
10 Ring Rows

B)10min Bike
Then 10min EMOM
10 Wall Balls
10 Kipping Pull Ups

Tuesday September 6th 2016

A)Every 1:30/10 sets
3 Touch and Go PWR Snatch

B)Every 1:15/6 Sets
3/sd DB Step Back Lunges
Alt With
12 T2B

C)Every 1:15/6 Sets
3 BB Chest Press
Alt With
30 Rotating Planks

Friday September 2nd 2016

A)@ Moderate Intensity
18min of:
3min Ski Erg
3min AMRAP (5 Pull Ups, 5 Push Ups, 10 Air Squats
Then 18min of:
3min Run
3min AMRAP(10 Box Jumps, 10 Sit Ups)

Thursday September 1st 2016

A)Every 1:30/10 Sets
2 Hang Squat Snatch
2 OHS

B)Every 2min/8 Sets
8 Front Squats

C)Every 2:30/5 Sets
8 Back Extensions
8 Biceps Curls

Wednesday August 31st 2016

Every 3min/6 Sets
8 DB Chest Press
2 Rope Climb

B)Every 3min/6 Sets
8 Military Press
6/sd Hanging Knees to Opposite Elbow

C)Every 3min/5 Sets
8/sd 90deg RB External Shoulder Rotation
100' R Farmer Carry
100' L Farmer Carry

Tuesday August 30th 2016

A)Every 2:30/6 Sets
8 BB SLDL
8 Dips

B)Every 2min/6 Sets
8/sd Single Arm DB Rows

B)30 sec on/90sec off/6 sets Bike Sprints

Monday August 29th 2016

A)Find a 1RM
Clean and Jerk

B)Every 2min/6 Sets
5/sd BB Step Back Lunges
Alt With
10 RCWLD

C)8min Row @ 85% Max Intensity

Friday August 26th 2016

A)Every 2min/8 Sets
3 Back Squats

B)Every 1:15/6 Sets
8 Reverse Grip Modified Rows
Alt With
8 Box Jumps

C)For Time:
50 Burpees
500 DBL Unders

Thursday August 25th 2016

A)Every 1:15/6 Sets
3 DB Shoulder Press
Alt With
5 GHD Hamstring Curls

B)Every 1:15/6 Sets
10/sd KB Single Arm Swings
Alt With
5 BB SLDL

C)6min EMOM
10 KB Americano's @ 40kg

D)6min EMOM
100' Sled Push @ Body Weight

Wednesday August 24th 2016

A)For Time:
50cal Bike
50 J.Lunges
50cal Row
50 Push Ups
.5 mile Run (3 laps)
50 T2B

Tuesday August 23rd 2016

A)Every2min/8 Sets
3 Front Squats

B)Every1:30/10 Sets
2 PWR Cleans

C)12min EMOM
12 Pull Ups
Alt With
12 HSPU

Monday August 22nd 2016

A)Every 1:30/10 Sets
1 Squat Snatch
1 Hang Squat Snatch
1 OHS
Or
2 KB Overhead Step Back Lunges
3 KB Swing Snatch

B)Every 1:15/7 Sets
3 Bench Press
Alt With
5 Bent Over BB Rows

C)5min EMOM
50 DBL Unders

D)5min EMOM
13 Burpees

Friday August 18th 2016

A)Every1:30/8sets
1 Push Jerk
1 Split Jerk

B)Every1:30/6sets
5 SLDL
Alt With
5 Triceps Dips

C)Every1:30/6sets
5/sd Single Leg Hamstring Curls
Alt With
5 DB Biceps Curls

Thursday August 18th 2016

A)45min @ Mod Intensity
3min Bike
15 Box Jumps
3min Row
15 Ring Rows
3min Ski Erg
15 Push Ups
3min Skipping
15 Sit Ups

Wednesday August 17th 2016

A)Every 2min/8 Sets
3 BB DL

B)Every 2min/7 Sets
5/sd Walking Lunges
Alt With
5/sd Single Arm DB Rows

C)4 Sets
5/sd DB Ext Shoulder Rotations

Tuesday August 16th 2016

A) 2:30/6sets
10 Ring Push Ups
15 T2B

B)Every2:30/6sets
10 DB Chest Press
10 Modified Rows

C)Every 3min
5/100m Run Sprints

Monday August 15th 2016

A)Every2min/10sets
1 PWR Clean
1 Hang Squat Clean
1 Thruster
1 Push Jerk
1 Split Jerk

B)7min EMOM
10 Pull Ups

C)7min EMOM
50 DBL Unders

D)7min EMOM
15 Wall Balls

Friday August 12th 2016

A)Every 1:30/10 Sets
1 Squat Snatch
1 Hang Snatch
1 OHS

B)For Time:
60 Wall Balls (20/14)
30 T2B
60 J.Lunges
30 Burpees
5min Rest
2 RNDS

Thursday August 11th 2016

A)Every 2:30/6 Sets
5 DH Reverse Grip Pull Ups
5 Box Jumps

B)Every 2:30/6 Sets
5 Bench Press
50 Heavy Rope DBL Unders

C)Every 1:30/6 Sets (3/0/1/0 Tempo)
5 Bent Over BB Prone Grip Rows

Wednesday August 10th 2016

A)Every 2min/8 Sets
5 BB DL

B)10sec on 50sec Off Bike Sprints/8 Sets

C)Every 1:15/6 Sets
5 Triceps Dips
Alt With
Sled Drag

Tuesday August 9th 2016

A)Every 2min/8 Sets (build to a heavy weight)
6 BB Thrusters

B)Every 1:30/6 Sets
5/sd Single Leg DB SLDL
Alt with
Max HSPU

C)Every 2:30/5 Sets
15 Sit Ups
10 L Side Plank Hip Lifts
10 R Side Plank Hip Lifts

Monday August 8th 2016

A)Every1:30/10 sets(Build to a heavy weight)
2 PWR Clean/Split Jerk

B)10min AMRAP
10 Pull Ups
15 Push Ups
20 KBS (28/24)

Friday August 5th 2016

A)Every 1:15/6 Sets
3 DH Pull Ups
Alt With
3 GHD HC/5/sd Single Leg SBHC

B)Every 1:30/6 Sets
5/sd Single Arm Landmine Rows
Alt With
15 T2B

C)5/200m Row Sprints/2min Rest

Thursday August 4th 2016

A)Every 1:30/10sets (build to a heavy weight)
1 Hang Clean
1 Front Squat
1 Push Jerk
1 Split Jerk

B)Every 1:30/6 Sets
3 Military Press
Alt With
50 DBL Unders

Wednesday August 3rd 2016

A)30min AMRAP (high intensity)
1 Miile Run
100 KB Americanos
100 Sit Ups
100cal Bike

Tuesday August 2nd 2016

A)Every 2min/7 Sets
5/sd Split Squats

B)Every 1:30/6 Sets
5 Bench Press
Alt With
1 Rope Climb

C)10min EMOM
3/sd KB Snatch Lunges
Alt With
10 Burpees

D)4 Sets
5/sd 90deg RB Ext Shoulder Rotations

Thursday July 28th 2016

A)Every 2:30/8 Sets
10 Kipping Pull Ups
5 Box Jumps

B)7min EMOM
5/sd KB Snatch

C)7min EMOM
5 DB Biceps Curls

C)Every 3min/6 Sets
100' Sled Push
10 Burpees

Wednesday July 27th 2016

A)Every 2min/8 Sets
5 Back Squats

B)Every 1:30/6 Sets
5 Military Press
Alt With
50' L Farmer Carry
50' R Farmer Carry

C)Every 1:15/6 Sets
5 Dips

D)Every 1:15/6 Sets
5 Back Extensions

Tuesday July 26th 2016

A)10min Run

B)24min EMOM
10 Push Ups
8 Cal Ski Erg
10 Russian Swings @ 40/28
5/sd Single Arm Rows

C)10min Row

Monday July 25th 2016

A)Every 1:30/10 Sets
2 Clean and Split Jerk

B)Every 1:30/6 Sets
2 Rope Climbs/ 5 DH Pull Ups
Alt With
5/sd BB Front Rack Step Back Lunges

C)10min EMOM
15 T2B
Alt With
10 Stability Ball Hamstring Curls

Friday July 22nd 2016

A)5RFT
10 Thrusters @ 50% Max Thruster
10 Burpees
2min Rest

B)Every 2:30/6 Sets
7/sd DB Split Squats

C)10min EMOM
7 Back Extensions
Alt with
7 DB Side Lateral Raises

Thursday July 21st 2016

A)Every 2:30/6 Sets
7/sd Single Arm DB Rows
Max Hand Release Push Ups

B)Every 2:30/6 Sets
7 BB Biceps Curls
50 DBL Unders

C)Every 1:15/6 Sets
7/sd DB External Shoulder Rotations
Alt With
7 Box Jumps (As high as possible)

Wednesday July 20th 2016

A)10sets (build to a heavy weight)
1 Hang Clean
1 Squat Clean
1 Front Squat
or
2 KB Snatch
2 KB Front Squat
then switch arms

B)28min EMOM
10cal SKI Machine
15 GHD Sit Ups
15 Cal Bike
50'sd Farmer Carry 125/85

Tuesday July 18th 2016

A)Every 3min/6 Sets as fast as possible
Max HSPU/10 BB Push Press @ 50% 1RM C+J
200m Row

B)Every 2min/6 Sets
14 Kipping Pull Ups
7 DB SP (supine to prone grip)

C)12min EMOM
7 Wide Grip Ring Rows
Alt With
7 Back Extensions

Monday July 18th 2016

A)Every 2min/8 Sets (build to a heavy weight)
7 Back Squats

B)Every 1:30/6 Sets
7 DB Chest Press
Alt With
Max T2B

C)Every 2min/6 Sets
7 Triceps Dips
14 Butterfly Sit Ups

Friday July 15th 2016

A)Every 1:30/7 Sets 3/0/1/0 Tempo
3/sd BB Step Back Lunges
Alt With
3 DB Biceps Curls

B)Every 1:30/7 Sets 3/0/1/0 Tempo
3 BB DL
Alt With
3 BB Skull Crushers

C)12min EMOM
50 DBL Unders
Alt With
10 Burpees

Thursday July 14th 2016

A)10 Sets (Build to your heaviest weight)
1 PWR Clean
1 Squat Clean

B)Every 1:15/7 Sets
3 Prone Grip Pull Ups (3/0/1/0 Tempo)
Alt With
3/sd KB Hang Cleans

C)10min EMOM
Max HSPU
Alt With
1 Rope Climb

Wednesday July 13th 2016

A)AMRAP 30min @ 75% Intensity
500m Row
50 Burpees
500m Row
50 Ring Rows
500m Row
50KB Americanos 40/28kg

B)4 Sets
6/sd 90 Rubber Band External Shoulder Rotations

Tuesday July 12th 2016

A)12min EMOM
5 Box Jumps AHAP
Alt With
3 Dips (3/0/1/0)

B)8 Sets (build to a heavy weight)
3 Front Squats

C)Every 1:30/7 Sets
3 Bench Press
Alt With
3/sd Split Squats

Monday July 11th 2016

A)Every 1:30/7 Sets
1 Push Press
1 Push Jerk
1 Split Jerk
Alt With
3/sd DB Single Leg SLDL

B)Every 1:30/7 Sets
6/sd Single Leg SBHC
Alt With
6 Wide Grip Ring Rows (4 sec Tempo)

C)10sec on 50sec off/Bike Sprints

Friday July 8th 2016

A)Every 2:30/8 Sets
6 Back Squats
2 Rope Climbs

B)Every 2:30/6 Sets
6/sd Walking Lunges
Alt With
12 Kipping Pull Ups

C)5/200m Row Sprints 2min Rest

Thursday July 7th 2016

A)28min EMOM
20 Air Squats
10 Ring Rows
10 Burpees
2/sd Turkish Get Ups

B)5 Rnds @ Mod Intensity
2min Bike
2min Row

Wednesday July 6th 2016

A)Every 1:30/6 Sets
6 Bench Press
Alt With
70 DBL Unders

B)Every 1:30/6 Sets
6 Dips
Alt With
6 GHD Hamstring Curls/12 SBHC

C)Every 2:30/6 Sets
5 Weighted Sit Ups
30sec L Bridge
30sec R Bridge

Tuesday July 4th 2016

A)10 Sets (Build to a heavy weight)
5 PWR Cleans

B)9min EMOM 75% 1RM Snatch
1 Hang Squat Snatch
1 Squat Snatch
2 OHS

C)10min EMOM
10 Box Jumps
10 KB Americano's

Monday July 4th 2016

A)Every 2min/8 Sets (Build to a Heavy Weight)
6 BB DL

B)Every 1:30/6 Sets
6 Reverse Grip Pull Ups or Parallel Grip Pull Ups on Assisted Machine
Alt With
6 Handstand Push Ups or 6 Military Press

C)4 Sets
6/sd DB External Shoulder Rotation

Thursday June 30th 2016

50min @ Mod Intensity
3km Run Buy In (8 laps around the gym on sidewalk)
Then remaining time doing
2min Bike
Push Ups to failure
2min Skipping (singles)
T2B to failure

Wednesday June 29th 2016

A)12min EMOM
6/sd KB Cleans
Alt With
6 Triceps Dips

B)12min EMOM
6/sd KB Swing Snatch
Alt With
6 Prone Grip DB Biceps Curls

C)50 Burpees for time:

Tuesday June 28th 2016

A)Every 1:30/6 Sets
6 BB Stiff Leg Deadlifts
Alt with
6 DB Shoulder Press

B)Every 1:30/6 Sets
6 GHD Hamstring Curls/6/sd Single Leg SB Hamstring Curls
Alt With
10 Weighted Sit Ups

C)Every 2:30/4 Sets
6/sd DB External Shoulder Rotation
15 Leg Drops

Monday June 27th 2016

A)Every 3min/6 Sets
10 Kipping Pull Ups or 10 Ring Rows
J.Lunges to Failure or 16 fast lunges

B)Every 1:30/8 Sets
6 Front Squats (build to a heavy weight)
Alt With
6/sd Single Arm DB Rows

Friday June 24th 2016

A)Every 2min/8 Sets
8 Front Squats

B)Every 1:30/6 Sets
8 Dips
Alt With
Max T2B

C)5min Skipping then 5min of Running

Thursday June 23rd 2016

45min Constant Work @ Mod Effort
2min Ski Erg
1min Box Jumps
2min Bike
Max BB Push Press @ 50% 1RM Jerk
2min Row
1min Bridge
5 RNDS

Wednesday June 22nd 2016

A)Build to a heavy weight (link your reps)
8 PWR Cleans

B)Every 1:30/6 Sets
8 Prone Grip Pull Ups
Alt With
2/sd Atlas Stone Over Shoulder Throw

C)Every 2min/5 Sets
8/sd SA DB Rows

Tuesday June 21st 2016

A)Every 2min/8 Sets
8 Military Press

B)Every 1:30/6 Sets
8/sd Walking DB Lunges
Alt With
50 DBL Unders

C)4 Sets
5/sd DB 90deg Ext Shoulder Rotation

Monday June 20th 2016

A)Every 3min/6 Sets
Max Clapping Push Ups
100m Sprint

B)Every 1:30/6 Sets
5/sd DB Single Leg SLDL
Alt
8 Bench Press

C)4 Sets
20/sd Med Ball Russian Twists
20/sd TT Planks

Friday June 17th 2016

A)8 Sets
5/sd DB Split Squats

B)Every 3min/6 Sets
5 DH Reverse Grip Pull Ups
100' Sled Push @ Body Weight
10 Burpees

Thursday June 16th 2016

A)9min EMOM (3@65,3@70,3@75%)
2 Hang PWR Snatch
2 OHS

B)Every 1:15/6 Sets
5 DB Parallell Grip Skull Crushers
5 BB Curls

C)Every 1:30/6 Sets
10 RCWLD
Alt With
100' L Farmer Carry
100' R Farmer Carry

Wednesday June 15th 2015

A)45min Moderate Effort
3min Run
10 Kipping Pull Ups
3min Bike
15 Wall Balls

Tuesday June 14th 2016

A)Every 1:15/6 Sets
5 Bench Press
Alt With
10 SB HC

B)Every 1:15/8 Sets
5 BB SLDL
Alt With
5 HSPU

C)Every 2:30/6 Sets
5 Weighted Sit Ups
30sec L Bridge
30sec R Bridge

Monday June 13th 2016

A)9min EMOM (3@65,3@70,3@75%)
1 PWR Clean
2 Front Squats
2 Push Jerk
or
1 Single Arm KB Clean
1 Single Arm KB Front Squat
1 Single Arm Thruster
1 Single Arm Push Press
Then Switch Arms

B)Every 1:15/8 sets (build to a heavy weight)
5 Back Squats
Alt with
5 DB SLR

Friday June 10th 2016

A)Every 2min/8 Sets
5 Hex Bar Deadlifts

B)Every 2min/8 Sets
5 Dips
5 DB Biceps Curls

C)10min EMOM
50 DBL Unders
10 Burpees

Thursday June 9th 2016

A)45min of Constant Work @ Moderate Intensity
1 Lap around building
30cal Bike
30sec Bridge
100' L Farmer Carry
100' R Farmer Carry

B)5 Sets
5/sd Rubber Band External Shoulder Rotation

Wednesday June 8th 2016

A)10 Sets (build to a heavy weight)
2 PWR Snatch

B)Every 75sec/6 Sets
3 Strict HSPU or 3 Military Press
Alt with
3 DB Bent Over Rows 3/0/1/0

C)8min EMOM
10 KB Americanos

Tuesday June 7th 2016

A)Every 75sec/6 Sets
5 Prone Grip Pull Ups
Alt With
5 Box Jumps (AHAP)

B)1-10 For Time
BB Front Squats @50%1RM F/S
T2B

Monday June 6th 2016

A)9min EMOM (3@65%/3@70%/3@75%)
1 Hang Clean
1 Squat Clean
1 Split Jerk
1 Push Jerk

B)Every 1:15/6 Sets
3 Atlas Stone Lift To Chest Height
Alt with
3 DB Chest Press 3/0/1/0

C)10min EMOM
30sec Bridge
10 Butterfly Sit Ups

Friday June 3rd 2016

A)8 Sets
3 DL

B)6 Sets
5 Wide Grip Ring Rows
20 Rotating Planks

C)12min EMOM
5 Triceps Dips
5 DB Biceps Curls

Thursday June 2nd 2016

A)10 Sets
1 Hang PWR Clean
2 PWR Clean

B)8 Sets (atleast 3 sets at your heaviest weight)
10 Wall Ball
10 KBS

C)5min Max DBL Unders or Skips

Wednesday June 1st 2016

A)6 Sets
5 HSPU or 5 Military Press

B)7 Sets
15cal Row
10 BB Thrusters 115/75
2min Rest
7 Sets

Tuesday May 31st 2016

A)20min AMRAP (do not go all out)
10cal Air Bike
10 Pull Ups
10 Push Ups

B)RE2M/5R
AMREP GHD Sit Ups or 1min on 1min off bridge

Monday May 30th 2016

A)Find a 1RM
Snatch

B)8 Sets
5 Front Squats (AHAP)

C)10min run at medium intensity

Friday May 27th 2016

A)Find a 1RM
Back Squat

B)For Time:
1000m Row
100cal Bike
50 Burpees

Thursday May 26th 2016

A)8 Sets
5 Dead Hang Reverse Grip Pull Ups
10 Box Jumps (AHAP)

B)6 Sets
5/sd Single Arm Rows
30sec L Side Bridge
30sec R Side Bridge

C)4 Sets
5/sd DB Ext Rotations
10 Leg Drops

Wednesday May 25th 2016

A)12min EMOM
5 Hang PWR Clean @ 55% 1RM C+J
30 DBL Unders

B)12min EMOM
10 Wall Balls (biggest ball possible)
5/sd Front Rack Step Back Lunges @ 55% 1RM C+J

C)12min EMOM
100' Sled Push @ Body Weight
10 Burpees

Tuesday May 24th 2016

A)Find a 1RM
Bench Press

B)RE2:30/6R
5 BB DL
5 DB Shoulder Press

C)5min Row then 5min Bike at High Intensity

Friday May 20th 2016

A)Every 1:30, Alternate Exercises, 6 Sets
3 Atlast Stone Lifts to chest height
Alt with
Max Push Ups

B)6 Sets
5/sd BB Step Back Lunges

C)8min EMOM
10 T2B

Thursday May 19th 2016

A)Find a 1RM Clean and Jerk

B)RE2:30/7R
10 SBHC
10 Supine Jacknives

C)2000m Row at 75% Intensity

Wednesday May 18th 2016

A)12min EMOM
1 Rope Climb or 5 Kipping Pull Ups
5 HSPU (5" Deficit) or 5 BB Shoulder Press (85% 1RM C+J)

B)12mim EMOM
1 Muscle Up/5 Dips
10 KB Americano's

C)12min EMOM
30s side bridge each side
40 DBL Unders

Tuesday May 17th 2016

35min Aerobic Workout at 75% (DO NOT BLOW UP)
5min Per Round
20 Walll Balls
15 Sit Ups
10 Burpees
Remaining time of 5min on the air bike or running if it is nice.
1min Rest
6 Rounds

Monday May 16th 2016

A)8 Sets (Build to a heavy weight)
3 Back Squats

B)9 Sets (3 Sets at 65/70/75% 1RM Snatch
2 Touch and Go PWR Snatch
2 OHS

C)6 Sets
5 DB Chest Press
5 DB Bent Over Rows

Friday May 13th 2016

A)10 Sets
1 Hang PWR Clean
2 Touch and Go PWR Cleans
2 Push Jerk

B)12min EMOM
10 Kipping Pull Ups
10 Burpees

C)5 Sets
10 Back Extensions on GHD

Thursday May 12th 2016

A)8 Sets (Build to a heavy set)
5 BB Front Squats

B)8 Sets
5 BB SLDL

C)10sec on 50sec off for 10min
Air Bike

D)4 Sets
5/sd DB Ext Shoulder Rotation

Wednesday May 11th 2016

A)36min Constant Work at 75% Intensity
3min Bike
3min Row
1min Bridge
1min Box Jumps
5 Hang Squat Snatch try to link reps (50% 1RM)

Tuesday May 10th 2016

A)8 Sets
5 Military Press
10 T2B

B)10min EMOM
1 Rope Climb/5 DH Pull Ups

C)5min Max DBL Unders

Monday May 9th 2016

A)9min EMOM
1 Hang Clean
1 Clean
2 Push Jerk

B)8min AMRAP Ladder 2,2,2,4,4,4,6,6,6,8,8,8,ect
BB Front Rack Step Back Lunges 135/95
Bar Jump Burpees
Push Ups

Friday May 6th 2016

A)10 Sets
1 PWR Clean
2 Split Jerk

B)21min EMOM
10 Wall Balls
50' Bear Crawl
10 T2B

Thursday May 5th 2015

A)Find a 1RM
DH Pull Ups

B)RE90sec/7R (Build to a heavy weight)
5/sd Walking Lunges
Alt with
5 BB Bent Over Rows

C)12min EMOM
10 Leg Drops
10 SB HC

Wednesday May 4th 2016

A)8 Sets
1 OHS

B)RE90sec/10R (3 sets at 75% 1RM)
2 Touch and Go PWR Snatch

C)10min EMOM
Max Push Ups
50 DBL Unders

Tuesday May 3rd 2016

A)48min Constant Movement at 75% Intensity
3min Air Bike
3min Row
3min Shuttle Run
1min Step Down Box Jumps
1min KB Russian Swings
30sec L Bridge
30sec R Bridge

Monday May 2nd 2016

A)Find a 1RM
1 Hang Clean to Thruster

B)12min EMOM
5 5" Deficit HSPU
5 Ring Rows (3/0/1/0 Tempo)

C)10min Air Bike at 75% effort

Friday April 29th 2016

A)4RFT
10 Push Ups
10 BB Front Squats 155/115
10 Push Ups
10 Box Jumps 24/20
2min Rest

B)15min EMOM
2 Rope Climb
30sec Side Plank
30sec Side Plank

Thursday April 28th 2016

A)10 Sets
1 Hang PWR Snatch
2 Touch and Go PWR Snatch

B)Every 1:15 7 sets
1 Push Press
2 Push Jerk
Alt with
10 T2B

C)30sec on 30sec off for 7min
Bridge

Wednesday April 26th 2016

A)8 Sets
1 PWR Clean
6/sd BB Front Rack Step Back Lunges

B)8 Sets
BB DL x 6
Double Unders x 50

C)4 Sets
DB Ext Shoulder Rotations x 6

Tuesday April 26th 2016

A)7 Sets
8 HSPU

B)For Time:
50 Wall Balls 20/14
25 Pull Ups
40 Wall Balls
20 Pull Ups
30 Wall Balls
15 Pull Ups
20 Wall Balls
10 Pull Ups
10 Wall Balls
5 Pull Ups

Monday April 25th 2016

A)8 Sets
3 OHS

B)7min EMOM
1 PC
1 Above Knee HC
1 FS
7min EMOM
7 Bar Jump Burpees
7min EMOM
1 Squat Clean
1 Split Jerk

Friday April 22nd 2016

A)8 Sets
6 BB DL

B)7 Sets
5 Ring Dips

C)5 Sets
30sec L Bridge
30sec R Bridge
30sec Front Bridge
1min Rest

Thursday April 22nd 2016

A)10 Sets
1 Hang Clean
1 Thruster
1 Push Jerk
1 Split Jerk

B)14min EMOM
300' Run
10 GHD Sit Ups

C)14min EMOM
5 Kipping Pull Ups
30 DBL Unders

Wednesday April 20th 2016

A)10 Sets
1 Above Knee Hang Snatch
1 Below Knee Hang Snatch
1 Snatch

B)7 Sets
5/sd DB Lunges

C)7 Sets
3 Snatch Grip High Pull/5 BB SLDL

Tuesday April 19th 2016

A)For Time: 30min Time Cap
50 Cal Air Bike
50 KBS 32/24
50 Push Ups
50 Box Jumps 30/24
50 Burpees
50 Cal Bike

Monday April 18th 2016

A)8 Sets
3 Front Squats

B)21min EMOM
2 Cleans
10 Wall Balls AHAP
10 T2B

Friday April 15th 2016

A)1-10
Box Jumps 30/24
T2B

B)6 Sets
5/sd BB Step Back Lunges

C)6 Sets
5 Military Press

Thursday April 14th 2016

A)20min AMRAP
1 Rope Climb
10 Push Ups
20 Cal Bike

B)5 Sets
10 SB HC

Wednesday April 13th 2016

A)10 Sets (RE90sec/10R)
1 Tall Clean
2 Hang Clean

B)8 Sets (re2min/8r)
3 Back Squats

C)15min EMOM
100' L Hand Farmer Carry
10 Burpees
100' R Hand Farmer Carry

Tuesday April 12th 2016

A)8 Sets
2 Push Jerk

B)12min EMOM
15 Wall Balls 20/14
10 Pull Ups

C)12min EMOM
10 KBS 32/28
45sec Front Bridge

Monday April 10th 2016

A)Find a 1RM
Snatch

B)8 Sets
3 Bench Press

C)5min Max DBL Unders

Friday April 8th 2016

A)1-10 For Time:
Box Jumps 24/30
HSPU

B)18min EMOM
10 Sit Ups
5/sd KB Cleans 40/28
5/sd Single Arm KB Lunges 40/28

Thursday April 6th 2016

A)8 Sets
3 BB DL

B)RE90sec/6R
5 Ring Dips
alt with
2 Rope Climb to 15ft

C)4rnds
30sec L side bridge
30sec R side bridge
30sec front bridge
1min rest

Wednesday April 6th 2016

A)32min EMOM
1 snatch/5 OHS 95/55
5 Touch and go PWR Cleans
5 Thrusters 95/55
5 Bar Jump Burpees

Tuesday April 5th 2016

A)8 Sets
3 DH Chest to bar pull ups

B)8 Sets (re2:30/8r)
10 T2B
50 DBL Unders

C)Bike Sprints
30sec on (high intensity) 90sec off/7rnds

Monday April 4th 2016

A)Find a 1RM
Front Squat

B)8 Sets
2 Split Jerk

C)10min EMOM
1st min 300' Shuttle Run
2nd min 15 Push Ups

Friday April 1st 2016

A)10 Sets (RE2min/10R)
1 PWR Snatch
1 Snatch

B)8 Sets (RE2min/8r)
3 BB DL

C)7min EMOM
50 DBL Unders

Thursday March 31st 2016

A)8 Sets (re90sec/8r)
1 Hang Clean To Thruster
1 Push Jerk
1 Split Jerk

B)8 Sets (re90sec/8r)
5 BB Prone Grip Bent Over Rows

C)75 Cal Air Bike

Wednesday March 30th 2016

For Time:
1000m Row
50 Wall Balls
25 T2B
25 Pull Ups
50 Box Jumps 24/20
1000m Row

B)4 Sets
5/sd 90 Degree External Shoulder Rotation

Tuesday March 29th 2016

A)10 Sets (RE90sec/10R)
1 Tall Clean
1 Hang Clean
1 PWR Clean

B)8 Sets (re2min/8r)
3 Back Squats

10min EMOM
8 Burpees

Monday March 28th 2016

A)8 Sets
5 Ring Dips/5 Ring Push Ups

B)7min EMOM
10 GHD Sit Ups

C)7min EMOM
10 SB Hamstring Curls

D)7min EMOM
100' Sled Push @ Body Weight

Friday March 25th 2016

A)40min EMOM
1 Bar Muscle Ups/4 DH Pull Ups
300' Run
10 Wall Balls
1 Rope Climb
10 Burpees

Thursday March 24th 2016

A)10 Sets (link all reps)
1 Hang Snatch (above knee)
1 Hang Snatch (just below knee)
1 Snatch (touch the floor)

B)8 Sets
3 Military Press

C)1mile jog (medium intensity)

Wednesday March 23rd 2016

A)10 Sets
1 Hang Clean to Thruster
5 Front Squats

B)6 Sets
5 BB SLDL
Alt with
15 GHD Sit Ups

C)4 Sets
90degree DB External Shoulder Rotations

Tuesday March 22nd 2016

A)8 Sets
3 OHS

B)7min EMOM
10cal Row

C)7min EMOM
100' Sled Push

D)7min EMOM
5/sd Single Arm KB Swings 28/20

Monday March 21st 2016

A)Find a 1RM
Clean and Jerk

B)8min AMRAP
10cal Bike
10 Kipping Pull Ups
100 DBL Unders

Friday March 18th 2016

A)8 Sets
5 Back Squats

B)8 sets
5 Bench Press

C)10sec 0n 50sec off (10rnds)
Bike Sprints

Thursday March 17th 2016

A)8 Sets
5 HSPU/5 DB Push Press
10 T2B

B)8min EMOM
4 Ring Muscle Ups/4 DH Pull Ups

C)8min EMOM
10 Americanos 32/24

D)8min EMOM
1 Rope Climb/10 Ring Rows

Wednesday March 16th 2016

A)8 Sets
5 BB Front Squats

B)8 Sets
3 Snatch Grip High Pulls/5 BB SLDL
50 DBL Unders

C)6 Sets
10 Ring Push Ups
10 Leg Drops

Tuesday March 15th 2016

A)10 Sets
2 Snatch

B)18min EMOM
10 Wall Balls
10 Burpees
300' Sprint

Monday March 14th 2016

A)10 Sets
1 Hang Clean
1 Thruster
1 Push Jerk
1 Split Jerk

B)8 Sets
5 Kipping Pull Ups
5 Box Jumps 30/24

C)1000m Row For Time

Thursday March 10th 2016

A)8 Sets
2 Split Jerk

B)18min EMOM
10 GHD Sit Ups
5 OHS
10 Push Ups

C)10min Bike @ Medium Intensity

Wednesday March 9th 2016

A)8 Sets
3 DH Pull Ups

B)For Time:
3/sd KB Cleans 40/28
6 Burpee Box Jumps 30/24
6/sd KB Cleans 40/28
6 Burpee Box Jumps 30/24
9/sd KB Cleans 40/28
6 Burpee Box Jumps 30/24
3min Rest
2 Cycles

Tuesday March 8th 2016

A)10 Sets (Link all reps)
1 Hang Snatch
1 PWR Snatch
1 Squat Snatch
1 OHS

B)8 Sets
5/sd Single Arm DB Rows

C)8min EMOM
50 DBL Unders

Monday March 7th 2016

A)8 Sets
3 Back Squat

B)24min EMOM
5 Ring Dips
12 Cal Row
5 HSPU

Friday March 4th 2016

A)Find a 3RM
KB Turkish Get Ups

B)4RFT
10 Push Ups
10 BB Front Squats 155/115
10 Push Ups
10 Box Jumps 24/20
2min Rest

C)4 Sets
5/sd Terminal Knee Extension

Thursday March 3rd 2016

A)14min EMOM
4 PWR Snatch (touch and go)
Alternate with
10 T2B/10 RCWLD

B)14min EMOM
3 Snatch Balance
Alternate with
3 Push Jerk

C)30sec on 30sec off for 7min
Bridge

Wednesday March 2nd 2016

A)8 Sets
1 PWR Clean
6/sd BB Front Rack Step Back Lunges

B)8 Sets
BB DL x 6
Double Unders x 50

C)4 Sets
DB Ext Shoulder Rotations x 6

Tuesday March 1st 2016

A)7 Sets
8 HSPU

B)For Time:
50 Wall Balls 20/14
25 Pull Ups
40 Wall Balls
20 Pull Ups
30 Wall Balls
15 Pull Ups
20 Wall Balls
10 Pull Ups
10 Wall Balls
5 Pull Ups

Monday February 29th 2016

A)8 Sets
3 OHS

B)7min EMOM
1 Hang Clean
1 Front Squat
1 PWR Clean
7min EMOM
7 Bar Jump Burpees
7min EMOM
1 Squat Clean
1 Split Jerk

Friday February 26th 2016

A)8 Sets
5 DH Pull Ups

B)7 Sets
5 BB SLDL

C)7 Sets
15 GHD Sit Ups
50 DBL Unders

Thursday February 25th 2016

A)3 min AMRAP
10cal Row
10 BB Thrusters 95/65
5 Bar Jump Burpees
3min Rest
3 Cycles

B)8 Sets
5 Bench Press

Wednesday February 24th 2016

A)Find a 1RM
Snatch

B)18min EMOM
16 Rebound Box Jumps
8 HSPU
10 Cal Bike

Tuesday February 23rd 2016

A)8 Sets
5 BB DL

B)8 Sets
5 Ring Dips
10 T2B

C)8min EMOM
10 Ring Rows

Monday February 22nd 2016

A)8 Sets
1 Hang Clean
1 Push Press
1 Push Jerk
1 Split Jerk

B)7RFT
12 Overhead Squats
2 Rope Climbs/12 Kipping Pull Ups
1min Rest

Friday February 19th 2016

A)10 Sets
1 Hang Clean
1 Thruster
1 Push Jerk

B)14min EMOM
300' Run
10 GHD Sit Ups

C)14min EMOM
10 Kipping Pull Ups
50 DBL Unders

Thursday February 18th 2016

A)10 Sets
2 Snatch

B)7 Sets
5/sd DB Lunges

C)7 Sets
3 Snatch Grip High Pull/5 BB SLDL

Wednesday February 17th 2016

A)AMRAP in 20min
50 Cal Air Bike
50 KBS 28/20
50/40 Ring Dips
50 T2B
50 Box Jump Overs
50 Burpees

Tuesday February 16th 2016

A)8 Sets
3 Front Squats

B)21min EMOM
2 Cleans
10 Wall Balls 20/14
10 Sit Ups

Friday February 12th 2016

A)8 Sets
2 Military Press
3 Push Press

B)1-10
Kipping Pull Ups
Burpees

C)10min Row @ Medium Intensity

Thursday February 11th 2016

A)8 Sets
5 BB Back Squats

B)8 Sets
3 Clean Grip High Pull/5 BB SLDL

C)10sec on 50sec off for 10min
Air Bike

D)4 Sets
5/sd DB Ext Shoulder Rotation

Wednesday February 10th 2016

A)32min EMOM
2 Hang Snatch
10 Push Ups
30sec Bridge
5 Box Jumps AHAP

Tuesday February 9th 2016

A)8 Sets
3 Dead Hang Pull Ups

B)8 Sets
5 Bench Press
10 T2B

C)5min Max DBL Unders

Monday February 8th 2016

A)10 Sets
1 Hang Clean
1 Clean
2 Push Jerk

B)10min AMRAP Ladder 2,2,2,4,4,4,6,6,6,8,8,8,ect
BB Front Rack Step Back Lunges 135/95
Bar Jump Burpees
Wall Balls (20/14)

Friday February 5th 2016

A)8 Sets
1 Clean
5/sd Front Rack Step Back Lunges

B)8 Sets
5 HSPU
10 T2B

C)5 Sets
10 Back Extensions

Thursday February 4th 2016

A)Find a 1RM
Snatch

B)8 Sets
3 BB DL(Build to your heaviest weight)

C)4 RFT
20 Push Ups
40 DBL Unders

Wednesday February 3rd 2016

A)8 Sets
5 Front Squats

B)10min AMRAP
20 Cal Air Bike
20 KBS 24/16
20 Wall Balls 20/14

C)5 Sets
15 GHD or Weighted Sit Ups

Tuesday February 2nd 2016

A)8 Sets
1 Push Press
1 Push Jerk
1 Split Jerk

B)21min EMOM
2 PWR Snatch
6 Burpees
6 Kipping Pull Ups

Friday January 29th 2016

A)8 Sets
Max Reps HSPU
5 Dead Hang T2B (slow eccentric)

B)8 Sets
5/sd Single Arm DB Rows

C)6 Sets
5 Box Jumps
100' KB Carry Each Side

Thursday January 28th 2016

A)10 Sets
1 Hang High Pull
1 Hang PWR Snatch
1 PWR Snatch

B)8 Sets
1 Hang Clean
2 Thrusters

C)12min EMOM
5 Biceps Curls
300' Run

Wednesday January 27th 2016

A)Every 90sec Alternating/8 sets each exercise
5 DH Pull Ups
10 GHD Sit Ups/10 Weighted Sit Ups

B)Every 90sec Alternating/8 sets each exercise
10 Cal Row
5 Weighted Dips

C)4 Sets
5/sd 90deg Ext Shoulder Rotation