Friday December 23rd 2016
Thursday December 22nd 2016
Wednesday December 21st 2016
Tuesday December 20th 2016
Monday December 19th 2016
Friday December 16th 2016
Thursday December 15th 2016
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
5 Hang Squat Snatch try to link reps (50% 1RM) 1:30min Bridge 1:30min Box Jumps
Tuesday December 13th 2016
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
Friday December 9th 2016
10 T2B
Thursday December 8th 2016
Wednesday December 7th 2016
Tuesday December 6th 2016
Monday December 5th 2015
Friday December 2nd 2016
Thursday December 1st 2016
Wednesday November 30th 2016
Tuesday November 29th 2016
Monday November 28th 2016
Friday November 25th 2016
Thursday November 24th 2016
C)7min EMOM
50 DBL Unders
Wednesday November 23rd 2016
Tuesday November 22nd 2016
Monday November 21st 2016
Friday November 18th 2016
Thursday November 17th 2016
Wednesday November 16th 2016
Tuesday November 15th 2016
Monday November 14th 2016
Friday November 11th 2016
Thursday November 10th 2016
Alt With 3 Ring Dips B)7RFT 7 C2B 7 Thrusters 115/75 1min Rest
Wednesday November 9th 2016
Tuesday November 8th 2016
Alt With
6 R KB Snatch C)15min EMOM 100' L Farmer Carry 100' R Farmer Carry 30sec Plank
Monday November 7th 2016
Friday November 4th2016
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
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
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
6/sd KB Swing Snatch
12 T2B
C)OMO OMO 4 Sets
Bridge
Monday October 31st 2016
Friday October 28th 2016
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
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
Tuesday October 25th 2016
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
Thursday October 20th 2016
C)12min EMOM
12 T2B
Alt With
3 Atlas Stone Lifts
Wednesday October 19th 2016
Tuesday October 18th 2016
Monday October 17th 2016
Friday October 14th 2015
Thursday October 13th 2016
Wednesday October 12th 2016
B)Every 1:30/6 Sets
Tuesday October 11th 2016
Friday October 7th 2016
1 Ring Muscle Up/4 DH Pull Ups
300' Run
10 Wall Balls
1 Rope Climb
10 Burpees
Thursday October 6th 2016
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
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
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
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
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
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
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
Friday September 23rd 2016
5/sd BB Step Back Lunges
B)6 Sets
5 Military Press
C)1-10
Burpees
T2B
Thursday September 22nd 2016
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
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
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
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
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
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
1 snatch/5 OHS 95/55
5 Touch and go PWR Cleans
5 Thrusters 95/55
5 Bar Jump Burpees
Tuesday September 13th 2016
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
Front Squat
B)Every 1:30/8 Sets
2 Split Jerk
C)12min EMOM
300' Shuttle Run
15 Push Ups
Friday September 9th 2016
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
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
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
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
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
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
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
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
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
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
50cal Bike
50 J.Lunges
50cal Row
50 Push Ups
.5 mile Run (3 laps)
50 T2B
Tuesday August 23rd 2016
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Snatch
B)8 Sets
5 Front Squats (AHAP)
C)10min run at medium intensity
Thursday May 26th 2016
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
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
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
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
B)RE2:30/7R
10 SBHC
10 Supine Jacknives
C)2000m Row at 75% Intensity
Wednesday May 18th 2016
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
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
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
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
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
3min Bike
3min Row
1min Bridge
1min Box Jumps
5 Hang Squat Snatch try to link reps (50% 1RM)
Tuesday May 10th 2016
5 Military Press
10 T2B
B)10min EMOM
1 Rope Climb/5 DH Pull Ups
C)5min Max DBL Unders
Monday May 9th 2016
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
1 PWR Clean
2 Split Jerk
B)21min EMOM
10 Wall Balls
50' Bear Crawl
10 T2B
Thursday May 5th 2015
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
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
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
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
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
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
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
8 HSPU
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
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
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
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
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
50 Cal Air Bike
50 KBS 32/24
50 Push Ups
50 Box Jumps 30/24
50 Burpees
50 Cal Bike
Friday April 15th 2016
Box Jumps 30/24
T2B
B)6 Sets
5/sd BB Step Back Lunges
C)6 Sets
5 Military Press
Wednesday April 13th 2016
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
2 Push Jerk
B)12min EMOM
15 Wall Balls 20/14
10 Pull Ups
C)12min EMOM
10 KBS 32/28
45sec Front Bridge
Friday April 8th 2016
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
3 BB DL
5 Ring Dips
alt with
2 Rope Climb to 15ft
30sec L side bridge
30sec R side bridge
30sec front bridge
1min rest
Wednesday April 6th 2016
1 snatch/5 OHS 95/55
5 Touch and go PWR Cleans
5 Thrusters 95/55
5 Bar Jump Burpees
Tuesday April 5th 2016
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
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
1 PWR Snatch
1 Snatch
B)8 Sets (RE2min/8r)
3 BB DL
C)7min EMOM
50 DBL Unders
Thursday March 31st 2016
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
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
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
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
1 Bar Muscle Ups/4 DH Pull Ups
300' Run
10 Wall Balls
1 Rope Climb
10 Burpees
Thursday March 24th 2016
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
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
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
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
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
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
2 Split Jerk
B)18min EMOM
10 GHD Sit Ups
5 OHS
10 Push Ups
C)10min Bike @ Medium Intensity
Wednesday March 9th 2016
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
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
Friday March 4th 2016
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
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
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
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
5 DH Pull Ups
B)7 Sets
5 BB SLDL
C)7 Sets
15 GHD Sit Ups
50 DBL Unders
Thursday February 25th 2016
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
Snatch
B)18min EMOM
16 Rebound Box Jumps
8 HSPU
10 Cal Bike
Monday February 22nd 2016
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
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
2 Snatch
B)7 Sets
5/sd DB Lunges
C)7 Sets
3 Snatch Grip High Pull/5 BB SLDL
Tuesday February 16th 2016
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
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
Tuesday February 9th 2016
3 Dead Hang Pull Ups
B)8 Sets
5 Bench Press
10 T2B
C)5min Max DBL Unders
Monday February 8th 2016
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
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
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
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
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
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
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
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
Tuesday January 26th 2016
A)8 Sets
3 Bench Press
B)5min AMRAP
10 cal bike
15 BB DL 155/115
20 Wall Balls 20/14
5min rest
2 cycles
Monday January 24th 2016
1 Clean
1 Front Squat
1 Push Jerk
1 Split Jerk
B)8 Sets
5/sd BB Step Back Lunges
C)600 DBL Unders For Time:
Friday January 22nd 2015
1 Hang Clean
1 PWR Clean
1 Push Jerk
1 Split Jerk
B)8 Sets
3 Back Squats
C)4 Sets
5/sd DB Ext Shoulder Rotation
Wednesday January 20th 2016
5 Military Press
B)6 Sets
5 Ring Rows
5 DB Skull Crushers
C)6 Sets
5 DB Biceps Curls
45sec Plank