Tuesday August 1st 2017

A)Every 1:30/10 Sets 2 PWR Cleans B)5/100m Run Sprints/Every 2min C)5min Max DBL Unders

Monday July 31st 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 July 21st 2017

For Time:

100 Step Down Box Jumps @ 30/24

100 KBS @ 28kg

100 Burpees (no jump)

100 Thrusters @ 45/65

Thursday July 20th 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 BB Front Rack Step Back Lunges Alt With 6 Wide Grip Ring Rows

Wednesday July 19th 2017

A)Every 2min/8 Sets (build to a heavy wt) 3 OHS B)Every 1:15/6 Sets 10 Stability Ball Hamstring Curls Alt With 10' Hanstand Walk Practice/5 DB Shoulder Press C)Every 1:15/6 Sets 6 BB SLDL Alt With 15 Wall Balls

Tuesday July 18th 2017

A)Every 1:30/6 Sets 3 Bench Press Alt With 12 T2B B)24min EMOM 3 Dips (weighted if possible) 3/sd Single Arm KB Snatch @ 32kg 30sec Triple Under Practice 6 Reverse Grip Modified Rows

Monday July 17th 2017

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

Friday July 14th 2017

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

Thursday July 13th 2017

A)18min EMOM (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 Row @ 75% Max Effort D)4 Sets 10/sd DB Ext Rotations

Wednesday July 12th 2017

A)Every 2min/7 Sets
1 PWR Clean 7 Front Squats 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 July 10th 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

Monday July 10th 2017

A)Every 2min/7 Sets
5/sd DB Walking Lunges B)Every 1:15/6 Sets 10 DB Chest Press 10 Bent Over BB Rows 6-8/sd Bridge DB Drag

Friday July 7th 2017

A)45min Constant Work 3 min Row 3min Bike 3min AMRAP 5 Burpees 10 Ring Rows 10 Air Squats

Thursday July 6th 2017

A)Every 2min/ 8 Sets 3 BB DL B)24min EMOM HSPU 6 KB Cleans
Pull Ups

Wednesday July 5th 2017

A)Every 1:15/6 Sets 1-3 Atlas Stone Lifts Alt With
5 Dips B)Every 1:15/6 Sets 2 Rope Climbs @ 15' Alt With 5 Box Jumps AHAP C)15min EMOM 100' L Hand Farmer Carry Alt with 100' R Hand Farmer Carry Alt With 45sec Bridge

Tuesday July 4th 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 DB SLDL 50 DBL Unders C)For Time:
50cal Bike 75 Push Ups 100 J.Lunges

Monday July 3rd 2017

A)Every 2min/8 Sets (build to a heavy weight) 5 Front Squats B)Every 1:15/6 Sets 5 Hang Cleans @ 65%1RM C+J Alt With 5 DH Pull Ups C)12min EMOM 10 T2BAlt With
15 Wall Balls