Wednesday March 1st 2017

A)Every 1:30/8 Sets
2 Hang PWR Cleans
3 Push Jerk

B)Every 1:15/5 Sets
3 Triceps Dips
Alt With
3 DB Side Lateral Raises

C)Every 1:15/5 Sets
6/sd Single Leg DB Calf Raises
Alt With
6 Hyper Extensions

Tuesday February 28th 2017

A)Every 2min/6 Sets (3sec tempo)
4-6 GHD Hamstring Curls
Alt With
3 Standing BB Shoulder Press

B)Every 1:15/6 Sets (3sec tempo)
Alt With
3 EZ Bar Biceps Curls

C)Every 3min/5 sets
12 T2B
20 Rotating Planks

Monday February 27th 2017

A)Every 2min/8 Sets 3 Back Squats B)Every 1:15/5 Sets 3 Bench Press Alt With 3 DH Prone Grip Pull Ups C)Every 1:15/5 Sets 3 Incline DB Chest Press Alt With 3 Reverse Grip Bent Over Rows

Friday February 23rd 2017

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

Thursday February 23rd 2017

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

Wednesday February 22nd 2017

A)Every 1:15/6sets 10 Ring Push Ups
Alt With 15 T2B B)Every1:15/6sets 3 BB Chest Press Alt With 6 Modified Rows C)Every 1:30/5 Sets
10 Supine Jack Knives
Alt With
100' L DB Farmer Carry
100' R DB Farmer Carry

Tuesday February 21st 2017

A)Every2min/10sets 3 PWR Clean B)Every 1:15/6 Sets 3 DH Pull Ups Alt With 50 DBL Unders C)Every 1:15/6 Sets 3 DB Shoulder Press Alt With 5 Box Jumps AHAP

Friday February 17th 2017

A)Every 2min/6 Sets 8 BB DL B)Every 1:30/6 Sets 8 BB Military Press Alt With 8 BB SLDL C)12min EMOM 8/sd Single Arm DB Rows

Thursday February 16th 2017

A)Every 2min/6 Sets 10 Kipping Pull Ups 8 Box Jumps B)Every 2min/6 Sets 5/sd KB Snatch 8 DB Biceps Curls C)Every 3min/6 Sets 100' Sled Push 10 Burpees

Wednesday February 15th 2017

A)Every 2min/8 Sets (2010 tempo 8 Back Squats B)Every 1:30/6 Sets (2010 tempo) 8 Military Press Alt With 30sec L DB Side Plank 30sec R DB Side Plank C)Every 1:30/6 Sets (2010 tempo) 8 Dips Alt With 8 Back Extensions

Tuesday February 14th 2017

A)10min EMOM 300' Shuttle Run
Alt With
10 Cal Row B)24min EMOM 10 Push Ups With Vest if needed 10 Modified Rows 10 Russian Swings @ AHAP 1 Atlas Stone Lift C)4 Sets (at your own pace)8/sd Single Arm DB Ext Rotations

Monday February 13th 2017

A)Every 1:30/10 Sets 2 PWR Clean and Split Jerk B)Every 1:30/6 Sets (2010 tempo) 1 Rope Climb to Rafters/ 8 DH Reverse Grip Pull Ups Alt With 8/sd BB Front Rack Step Back Lunges C)10min EMOM Max T2B Alt With 8 GHD Hamstring Curls/8 Stability Ball Hamstring Curls (2010 tempo)

Friday February 10th 2017

A)Every 2:30/6 Sets 12/sd DB Split Squats B)Every 2min/6 Sets 2-4 Atlas Stone Lifts C)Every 3min/5 Sets 12 DB Standing Prone Grip Shoulder Press 12 BB SLDL

Thursday February 9th 2017

A)Every 3:30/5 Sets 12/sd Single Arm DB Rows Max Hand Release Push Ups B)Every 3min/5 Sets 12 BB Biceps Curls 50 DBL Unders C)Every 1:15/6 Sets 12/sd DB External Shoulder Rotations Alt With 24 J.Lunges

Wednesday February 8th 2017

A)10sets (build to a heavy weight) 3 PWR Cleans B)28min EMOM 15cal Bike 12 GHD Sit Ups/12 Weighted Sit Ups 100' R Farmer Carry 100 L Farmer Carry

Tuesday February 7th 2017

A)Every 3min/6 Sets as fast as possible Max HSPU/12 BB Push Press 200m Row B)Every 3min/6 Sets 12 Kipping Pull Ups 12 SB HC C)12min EMOM 12 Wide Grip Ring Rows Alt With 12 Back Extensions

Monday February 6th 2017

A)Every 2min/8 Sets 2010 (build to a heavy weight) 12 Back Squats B)Every 1:30/6 Sets 12 DB Chest Press 2010 Alt With Max T2B 2010 C)Every 2min/6 Sets 12 Triceps Dips 2010 12 Stability Ball In Outs 3010

Friday February 3rd 2017

A)Every 1:30/7 Sets 3/0/1/0 Tempo 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 February 2nd 2017

A)10 Sets (Build to your heaviest weight) 2 Hang PWR Clean 2 PWR Clean B)Every 1:15/7 Sets 3 Prone Grip Pull Ups (3/0/1/0 Tempo) Alt With 6 DBL KB Swings C)10min EMOM Max HSPU Alt With 1 Rope Climb To Rafters