A)Every 2min/7 Sets
2-4 Atls Stone Lifts
B)AMRAP 30min @ 75% Intensity
500m Row
25 Burpees
500m Row
25 Ring Rows
500m Row
50KB Americanos 40/28kg
C)4 Sets
6/sd 90 Rubber Band External Shoulder Rotations
Tuesday January 31st 2017
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 January 30th 2017
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 January 27th 2017
A)Every 2:30/7 Sets
6 Back Squats
1 Rope Climb to the Rafters
B)Every 2:30/7 Sets
6/sd Walking Lunges
12 Kipping Pull Ups
C)5/200m Row Sprints 2min Rest
Thursday January 26th 2017
A)28min EMOM
6 Incline DB Chest Press
6 Modified Rows
12 T2B
2-4 Atlas Stone Lifts
B)3 Rnds @ Mod Intensity
3min Bike
3min Row
Wednesday January 25th 2017
A)10 Sets (Build to a heavy weight)
6 PWR Cleans
B)Every 1:15/6 Sets
6 L Hand DB Rows
Alt With
6 R Hand DB Rows
C)15min EMOM
6 Box Jumps AHAP
Alt With
6 L KB Swing Snatch
Alt With
6 R KB Swing Snatch
6 PWR Cleans
B)Every 1:15/6 Sets
6 L Hand DB Rows
Alt With
6 R Hand DB Rows
C)15min EMOM
6 Box Jumps AHAP
Alt With
6 L KB Swing Snatch
Alt With
6 R KB Swing Snatch
Tuesday January 24th 2015
A)Every 1:30/6 Sets
6 Bench Press
Alt With
40 Zeus Rope DBL Unders
B)Every 1:30/6 Sets
6 Dips
Alt With
6 GHD Hamstring Curls/12 SBHC
C)Every 2:30/6 Sets
6 Weighted Sit Ups
100' L DB Farmer Carry
100' R DB Farmer Carry
Monday January 23rd 2017
A)Every 2min/8 Sets (Build to a Heavy Weight)
6 BB DL
B)Every 1:30/6 Sets
6 Reverse Grip Pull Ups
Alt With
6 Handstand Push Ups or 6 Military Press
C)For Time:
1000m Row 
Friday January 20th 2017
45min Constant Work
3min Row
3min Bike
3min AMRAP
5 Push Ups
10 Box Jumps
10 KB Americano's
3min Row
3min Bike
3min AMRAP
5 Push Ups
10 Box Jumps
10 KB Americano's
Thursday January 19th 2017
A)Every 2min/7 Sets
6/sd BB Step Forward Lunges
B)Every 1:30/8 Sets
1 Push Jerk
1 Split Jerk
C)10-1
PWR Cleans @ 65%1RMC+J
HSPU or Shoulder to Overhead
6/sd BB Step Forward Lunges
B)Every 1:30/8 Sets
1 Push Jerk
1 Split Jerk
C)10-1
PWR Cleans @ 65%1RMC+J
HSPU or Shoulder to Overhead
Wednesday January 18th 2017
A)Every 1:15/7 Sets
3 Pull Ups (weighted if possible)
Alt With
3 Ring Dips
B)Every 1:15/7 Sets
3/sd Atlas Stone Lap To Shoulder Lifts
Alt With
6 Modified Prone Grip Rows
12min EMOM
8/sd DB Plank Drag
100' DB Farmer Carry
3 Pull Ups (weighted if possible)
Alt With
3 Ring Dips
B)Every 1:15/7 Sets
3/sd Atlas Stone Lap To Shoulder Lifts
Alt With
6 Modified Prone Grip Rows
12min EMOM
8/sd DB Plank Drag
100' DB Farmer Carry
Tuesday January 17th 2017
A)Every 2:30/7 Sets
6/sd Single Leg DB SLDL
3 Bench Press
B)Every 2:30/7 Sets
3/sd Single Arm DB Rows
Max Reps T2B
C)For Time:
300DBL Unders
50 Burpees 
6/sd Single Leg DB SLDL
3 Bench Press
B)Every 2:30/7 Sets
3/sd Single Arm DB Rows
Max Reps T2B
C)For Time:
300DBL Unders
50 Burpees
Monday January 16th 2017
A)Every 1:30/10 Sets (build to a heavy weight)
2 PWR Cleans
3 Front Squats
B)Every 1:15/6 Sets
3 Military Press
Alt With
2 Rope Climbs
C)100cal Bike
3 Military Press
Alt With
2 Rope Climbs
C)100cal Bike
Friday January 13th 2017
A)Every 2:30/6 Sets
10 DH Reverse Grip Pull Ups
10 DB Shoulder Press
B)Every 2:30/ 6 Sets
10 BB SLDL
40 Zeus Rope DBL Unders
C)Every 2:30/4 Sets
10 Reverse Hyper Extensions
10/sd DB Ext Rotations
Thursday January 12th 2017
A)Every 3min/7 Sets
10/sd Front Rack Step Back Lunges
Max Reps Push Ups
B)12min EMOM
10 Left Single Arm DB Rows
Alt With
10Right Single Arm DB Rows
C)Every 1:15/6 Sets
100' Two Hand Farmer Carry
Alt With
20 Prone Shoulder Touches
10/sd Front Rack Step Back Lunges
Max Reps Push Ups
B)12min EMOM
10 Left Single Arm DB Rows
Alt With
10Right Single Arm DB Rows
C)Every 1:15/6 Sets
100' Two Hand Farmer Carry
Alt With
20 Prone Shoulder Touches
Wednesday January 11th 2017
A)40min Constant Work
2min Ski Erg
2min Bike
2min Run
2min Box Jumps
2min AMRAP
5 Burpees
5 PWR Cleans @ 50%1RM
2min Ski Erg
2min Bike
2min Run
2min Box Jumps
2min AMRAP
5 Burpees
5 PWR Cleans @ 50%1RM
Tuesday January 10th 2017
A)Every 3min/6 Sets
10 Kipping Pull Ups
100' Sled Push
B)Every 3min/6 Sets
10 GHD Hamstring Curls or 10 SBHC
10 HSPU C)10min Row @ 75% Effort
10 HSPU C)10min Row @ 75% Effort
Monday January 9th 2017
A)Find a 1RM
Back Squat
B)18min EMOM
10 DB Chest Press
10 Bent Over BB Rows
6-8/sd Bridge DB Drag
C)10min Row @ 75% Effort
Back Squat
B)18min EMOM
10 DB Chest Press
10 Bent Over BB Rows
6-8/sd Bridge DB Drag
C)10min Row @ 75% Effort
Friday January 6th 2017
A)45min Constant Work
3 min Row
3min Bike
3min AMRAP
5 Pull Ups
5 Push Ups
10 Air Squats
Thursday January 5th 2017
A)Every 2min/ 8 Sets
3 BB DL
B)24min EMOM
HSPU
2 PWR Cleans @85%1RM C+J
Muscle Ups
Wednesday January 4th 2017
A)Every 1:15/6 Sets
Over Bar Atlas Stone Lifts
Alt With
40 Zeus Rope DBL Unders
B)Every 1:15/6 Sets
2 Rope Climbs @ 15'
Alt With
6 Box Jumps AHAP
C)15min EMOM
100' L Hand Farmer Carry
Alt with
100' R Hand Farmer Carry
Alt With
45sec Bridge
6 Box Jumps AHAP
C)15min EMOM
100' L Hand Farmer Carry
Alt with
100' R Hand Farmer Carry
Alt With
45sec Bridge
Tuesday January 3rd 2017
A)Every 1:30/8 Sets
1 Military Press
1 Push Press
1 Push Jerk
1 Split Jerk
B)Every 2min/7 Sets
6 BB SLDL
12 T2B
C)For Time:
100 Push Ups
100 J.Lunges
1 Military Press
1 Push Press
1 Push Jerk
1 Split Jerk
B)Every 2min/7 Sets
6 BB SLDL
12 T2B
C)For Time:
100 Push Ups
100 J.Lunges
Monday January 2nd 2017
A)Every 2min/8 Sets (build to a heavy weight)
5 Front Squats
B)Every 1:15/6 Sets
5 Hang Cleans @ 65%1RM C+J
Alt With
5 DH Pull Ups
C)12min EMOM
5 L Single Arm DB Rows
Alt With
5 R Single Arm DB Rows
5 Front Squats
B)Every 1:15/6 Sets
5 Hang Cleans @ 65%1RM C+J
Alt With
5 DH Pull Ups
C)12min EMOM
5 L Single Arm DB Rows
Alt With
5 R Single Arm DB Rows
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