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

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
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

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

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

Tuesday June 14th 2016

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

B)Every 1:15/8 Sets
Alt With

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
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

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

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