Monday May 1st 2017

A)Every 2min/8 Sets 3 Front Squat B)Every 1:15/6 Sets 7 DB Chest Press 7 Bent Over BB Rows 6-8/sd Bridge DB Drag

Friday April 28th 2017

A)45min Constant Work 3 min Row 3min Bike 3min AMRAP 5 Pull Ups 5 Push Ups 10 Air Squats

Thursday April 27th 2017

A)Every 2min/ 8 Sets 3 BB DL B)24min EMOM HSPU 2 PWR Cleans @85%1RM C+J Muscle Ups

Wednesday April 26th 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

Tuesday April 25th 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

Monday April 24th 2017

A)Every 2min/8 Sets (build to a heavy weight) 5 Back 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

Friday April 21st 2017

A)2RNDS
20sec Wall Balls
20sec Ski Erg
2min Rest

B)2RNDS
20sec Burpees
20sec Air Bike
2min Rest

C)2RNDS
20sec KBS
20sec Rowing
2min Rest

D)2RNDS
20sec Pull Ups/Ring Rows
20sec Sled Push
2min Rest

E)2RNDS
20sec Push Ups
20sec Run Sprint
2min Rest

Thursday April 20th 2017

A)Every 2min/7 Sets 9/sd DB Walking Lunges B)Every 1:30/6 Sets 9 DB Shoulder Press Alt With 9 BB SLDL C)Every 1:30/6 Sets 10 Back Extensions Alt With 50 DBL Unders

Wednesday April 19th 2017

A)Every 1:30/10 Sets
2 Clean/Split Jerk

B)Every 1:30/6 Sets
9 Incline DB Chest Press
Alt With 100' DB Farmer Carry

C)Every 1:30/6 Sets 12 T2B
Alt Wth
9 Bent Over BB Rows

Tuesday April 18th 2017

A)Every 1:30/6 Sets
9 Front Squats @ 65%1RM
Alt With
1 Rope Climb to Rafters

B)Every 1:30/6 Sets
9 Kipping Pull Ups Alt With
9 Close Grip BB Press
C)10-1 For Time:
Burpees
Box Jump Overs 24/20

Friday April 14th 2017

40min EMOM 30sec Ski Erg (easy pace) 16 J.Lunges 15 Push Ups 15 KB Russian Swings 10 Pull Ups/10 Ring Rows B)4 Setss 7/sd DB External Shoulder Rotations

Thursday April 13th 2017

A)Every 2min/8 Sets 7 Back Squats B)Find a 1RM DH C2B Pull Ups C)Every 1:30/6 Sets 7 Incline DB Chest Press Alt With 7 Back Extensions

Wednesday April 12th 2017

A)Every 1:30/6 Sets 7 Triceps Dips Alt With 7 HSPU (deficit if needed) B)Every 1:30/6 Sets 75 DBL Unders Alt With 15 Wall Balls C)9min EMOM 7 BB PWR Cleans @ 50%1RM

Tuesday April 11th 2017

A)Every 1:30/6 Sets 7 BB SLDL Alt With 7 Seated DB Shoulder Press B)Every 1:30/6 Sets 7 DB Hammer Curls Alt With 10 Rubber Band Hold Leg Drops C)8min Max Calories On Bike

Monday April 10th 2017

A)Every 2min/7 Sets 7/sd DB Split Squats B)Find a 1RM Bench Press C)12min EMOM 7 L Single Arm DB Rows 7 R Single Arm DB Rows

Friday April 7th 2017

A)1-10 For Time: Box Jumps 24/30 HSPU B)Every 1:15/6 Sets 1-4 Atlas Stone Lifts

Alt with

10 Hanging Knees To Elbows C)10min EMOM 5 Eccentric HC/10 Stability Ball Hamstring Curls Alt With 5 Reverse Grip Modified Rows

Thursday April 6th 2017

A)8 Sets 5 BB DL B)RE90sec/6R 5 Ring Dips alt with 2 Rope Climb to 15ft C)4rnds 30sec L side bridge 30sec R side bridge 30sec front bridge 1min rest

Wednesday April 5th 2017

A)Find a 1RM
PWR Clean

B)Every 1:15/6 Sets
10 Stability Ball Hamstring Curls
Alt With
10 Wide Grip Ring Rows

C)Every 2:30/6 Sets
10 Thrusters 5 Bar Jump Burpees

Tuesday April 4th 2017

A)Every 2:30/6 Sets 10 Kipping Chest to bar pull ups 50 DBL Unders B)Every 2:30/6 Sets 10 T2B 20 J.Lunges C)Bike Sprints 30sec on (high intensity) 90sec off/7rnds

Monday April 3rd 2017

A)Find a 1RM Front Squat B)Every 1:15/6 Sets 10 DB Shoulder Press Alt With 10 EZ Bar Curls C)12min EMOM 300' Shuttle Run 15 Push Ups