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