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