A)36min EMOM
30sec Ski Erg (easy pace)
16 J.Lunges
15 Push Ups
15 KB Russian Swings
B)4 Setss
7/sd DB External Shoulder Rotations
Thursday June 22nd 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 June 21st 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 June 20th 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 June 19th 2017
A)Every 2min/7 Sets
7/sd DB Split Squats
B)Every 1:15/6 Sets
3 Bench Press
Alt With
10 Alternating Hanging Knees to Elbows C)12min EMOM 7 L Single Arm DB Rows 7 R Single Arm DB Rows
Alt With
10 Alternating Hanging Knees to Elbows C)12min EMOM 7 L Single Arm DB Rows 7 R Single Arm DB Rows
Friday June 16th 2017
A)1-10 For Time:
Box Jumps 24/30
HSPU
B)Every 1:15/6 Sets
10 Sit Ups
5/sd KB Cleans 40/28
C)10min EMOM
10 Stability Ball Hamstring Curls
Alt With
10 Ring Rows
Thursday June 15th 2017
A)8 Sets
3 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 June 14th 2017
A)32min EMOM
1 snatch/5 OHS 95/55
5 Touch and go PWR Cleans
5 Thrusters 95/55
5 Bar Jump Burpees
Tuesday June 13th 2017
A)Every 1:15/7 Sets
3 DH Chest to bar pull ups
Alt With
45sec Bridge
B)Every 1:15/6 Sets
10 T2B
Alt With
20 J.Lunges
C)Bike Sprints
30sec on (high intensity) 90sec off/7rnds
Monday June 12th 2017
A)Find a 1RM
Front Squat
B)Every 1:30/8 Sets
2 Split Jerk
C)12min EMOM
300' Shuttle Run
15 Push Ups
Front Squat
B)Every 1:30/8 Sets
2 Split Jerk
C)12min EMOM
300' Shuttle Run
15 Push Ups
Friday June 9th 2017
A)7min EMOM
10 BB Thrusters
B)7min EMOM
10 Alternating BB Step Back Lunges
C)7min EMOM
12 Burpees
D)3RNDS
3min Air Bike
3min Row
3min Ski
10 BB Thrusters
B)7min EMOM
10 Alternating BB Step Back Lunges
C)7min EMOM
12 Burpees
D)3RNDS
3min Air Bike
3min Row
3min Ski
Thursday June 8th 2017
A)Every 2min/8 Sets (try for 95%1RM)
2 Front Squats
B)21min EMOM
6 KB Deadlifts
6 C2B
6 HSPU (add deficit if necessary)
Wednesday June 7th 2017
A)Every 2min/8 Sets (build to a heavy wt)
3 OHS Squat B)Every 1:15/6 Sets 5 DB Bench Press Alt With 5 BB SLDL C)10min EMOM 12 T2B Alt With 30 Rotating Planks
3 OHS Squat B)Every 1:15/6 Sets 5 DB Bench Press Alt With 5 BB SLDL C)10min EMOM 12 T2B Alt With 30 Rotating Planks
Tuesday June 6th 2017
A)Every 1:15/6 Sets
TBA Weighted Dips Alt With 6 GHD Hamstring Curls/Eccentric HC B)20min AMRAP 150m Run or 15cal Bike 15 Wall Ball 20/14 15 KB Americano's 24/20 15 Push Ups
TBA Weighted Dips Alt With 6 GHD Hamstring Curls/Eccentric HC B)20min AMRAP 150m Run or 15cal Bike 15 Wall Ball 20/14 15 KB Americano's 24/20 15 Push Ups
Monday June 5th 2017
A)Every 1:30/10 Sets (to 90% 1RM)
2 Clean and Jerk
B)14min EMOM
1 Rope Climb
Alt With
30sec DBL Unders
C)Every 2min/5 Sets
10 Leg Drops
30 Toe Touch Planks
Friday June 2nd 2017
A)3 Sets
30sec DBL Unders/Skipping
15 Wall Balls
B)3 Sets 30sec Bike 20 KBS
C)3 Sets
30sec Ski Machine 100' Sled Push
D)3 Sets
30sec Rowing
20 J.Lunges
30sec DBL Unders/Skipping
15 Wall Balls
B)3 Sets 30sec Bike 20 KBS
C)3 Sets
30sec Ski Machine 100' Sled Push
D)3 Sets
30sec Rowing
20 J.Lunges
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