Thursday June 1st 2017

A)Find a 1RM Military Press B)6 Sets 6 Ring Dips/Ring Push Ups Alt With 6 Reverse Grip DH Pull Ups C)10-1 For Time Burpees Box Jump Overs

Wednesday May 31st 2017

A)8 Sets 3 Back Squats B)6 sets 100' Yolk Walk Alt With 15' Rope Climb C)6 Sets 6 BB SLDL Alt With 6 Ring Rows (3sec tempo)

Tuesday May 30th 2017

A)Every 1:30/10 Sets
2 PWR Cleans

B)5/100m Run Sprints/Every 2min

C)5min Max DBL Unders

Monday May 29th 2017

A)Every 2min/7 Sets
3/sd BB Step Back Lunges

B)12min EMOM
TBA Kipping Pull Ups
Alt With
5 DB Chest Press

C)12min EMOM
1-4 Atlas Stone Lifts
Alt With
12 T2B

Friday May 26th 2017

A)2RNDS 5min Ski 5min Bike 5min Run 1min Box Jumps 1min Rope Climbs 1min Burpees 1min Sled Push 1min Bridge

Thursday May 25th 2017

A)Every 1:30/6 Sets
5 DB Shoulder Press Alt With 5/sd Single Arm DB Rows B)5/30sec Row Sprints @ 90% Intensity C)Every 1:30/6 Sets 45sec Standing DB Hold (grip) Alt With 5 Weighted GHD Back Extensions

Wednesday May 24th 2017

A)Every 2min/8 Sets (build to a heavy wt) 5 Front Squat B)Every 1:30/6 Sets 2 Bench Press Alt With 5 GHD or 5 Eccentric Hamstring Curls C)12min EMOM 12 T2B Alt With 10 Burpees

Tuesday May 22nd 2017

A)Find a 1RM
Clean and Jerk

B)18min EMOM
12 Kipping Pull Ups
1-3 Atlas Stone Throws"

Friday May 19th 2017

A)Every 2:30/8 Sets 6 Back Squats 2 Rope Climbs to 15' B)Every 2:30/6 Sets 6/sd Walking Lunges 12 Kipping Pull Ups C)30sec on 90sec off/5RNDS Bike Sprints

Thursday May 18th 2017

A)28min EMOM 6 Incline DB Chest Press 6 Modified Rows 10 Alternating Hanging Knees To Elbows 1-4 Atlas Stone Lifts B)3 Rnds @ Mod Intensity 3min Bike 3min Row
3min 100' farmer carry
300' shuttle run

Wednesday May 17th 2017

A)Every 1:30/10 Sets 2 PWR Cleans 2 Front Squats 2 Push Jerk B)12min EMOM 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 May 16th 2017

A)Every 1:30/6 Sets 3 Bench Press Alt With 40 Zeus Rope DBL Unders B)Every 1:30/6 Sets 3 Weighted Dips Alt With 6 GHD Hamstring Curls/12 SBHC C)Every 2:30/6 Sets 12 T2B or T2Rings 30sec L Bridge 30sec R Bridge

Monday May 15th 2017

A)Every 2min/8 Sets (Build to a Heavy Weight) 6 BB DL B)Every 1:30/6 Sets 3 Weighted Reverse Grip Pull Ups Alt With 3 Kipping Handstand Push Ups or 3 Military Press C)For Time: 1000m Row

Friday May 12th 2017

2 RNDS of: A)Every 2:30/3 Sets 50' Sled Push @ 2x's Body Wt 30sec Ski Erg Sprint B)Every 2:30/3 Sets 15 Wall Balls (heaviest ball possible) 30secRow C)Every 2:30/3 Sets 10 Bar Touching Burpees 100m Sprint

Thursday May 11th 2017

A)Every 2min/8 Sets 3 BB DL B)12min EMOM 10 DBL KB Swings Alt With 12 T2B C)12min EMOM 3/sd DB Walking Lunges Alt With 6 Wide Grip Ring Rows

Wednesday May 10th 2017

A)Every 2min/8 Sets (build to a heavy wt) 3 OHS B)Every 1:15/6 Sets 6 GHD or Eccentric Hamstring Curls Alt With 30sec Body Wt Hanging Hold C)Every 1:15/6 Sets 6/sd Single Leg SLDL Alt With 15 Wall Balls

Tuesday May 9th 2017

A)Every 1:30/8 Sets 3 Bench Press B)24min EMOM 3 Dips 3/sd Single Arm KB Snatch 30sec Triple or DBL Under Practice 6 Reverse Grip Modified Rows

Monday May 8th 2017

A)Every 1:30/10 Sets (build to a heavy wt) 1 Clean 2 Front Squat 1 Push Jerk 1 Split Jerk B)Every 1:15/6 Sets 1 Rope Climb To Rafters Alt With 1-4 Atlas Stone Lifts C)8min AMRAP 5 HSPU/5 DB Push Press 5 Pull Ups 20 Air Squats

Friday May 5th 2017

A)40min Constant Work 2min Ski Erg 2min Bike 2min Run 2min Box Jumps 2min AMRAP 5 Burpees 5 PWR Cleans @ 50%1RM

Thursday May 4th 2017

A)Every 1:15/6 Sets (add wt if you feel like you can but not til last 3 sets) Dead Hang Reverse Grip C2B Pull Ups 3 BB Push Jerk @ 75% C+J 6 BB SLDL @ 75% C+J B)12min EMOM 30sec Double or Triple Under Practice 10 Reverse Hyper Extensions C)10min Bike @ 75% Max Effort D)4 Sets 10/sd DB Ext Rotations

Wednesday May 3rd 2017

A)Every 3min/7 Sets 7/sd Front Rack Step Back Lunges B)12min EMOM 7 Left Single Arm DB Rows Alt With 7 Right Single Arm DB Rows C)Every 1:15/6 Sets 45sec Body Wt Hang Alt With 20 Prone Knees To Elbows

Tuesday May 2nd 2017

A)Every 2:30/6 Sets 10 Kipping Pull Ups 100' Sled Push B)Every 2:30/6 Sets 10 GHD Hamstring Curls or 10 SBHC ? HSPU C)10min Row @ 75% Effort