Friday June 23rd 2017

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

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

Friday June 9th 2017

A)7min EMOM
10 BB Thrusters

B)7min EMOM
10 Alternating BB Step Back Lunges

C)7min EMOM
12 Burpees

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

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

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