Thursday August 31st 2017

A)Every 2min/6 Sets
1-4 Atlas Stone Lifts
5 Pull Ups

B)Every 2min/6 Sets
8 Reverse Grip Ring Rows
10 SB HC

C)Every 2min/4 Sets
10 Back Extensions
5/sd DB Ext Rotations

Wednesday August 30th 2017

8/sd DB Walking Lunges

5 BB Bench Press
Alt With
2 Rope Climbs

DBL Unders
Bar Touch Burpees (Constant at 10)

Tuesday August 29th 2017

A)Every 1:30/8-10 Sets
1 PC
1 Push Jerk
1 Split Jerk

B)E90sec/6 Sets
10 Cal Ski

C)E90sec/6 Sets
12 T2B
Alt With
6-10 Incline DB Front Raises

Friday August 25th 2017

A)36min Constant Work
3min Bike
3min Row
3min Skip
3min AMRAP
50' Sled Push @ 1.5x Body Wt
5 Burpees
50' Sled Pull @ 1.5x Body Wt

Thursday August 24th 2017

5 Kipping C2B Pull Ups
5-10 GHD Hamstring Curls

5 Box Jumps (AHAP)
10cal Ski Erg

C)12min EMOM
5 Left Single Arm DB Rows
Alt With
5 Right Single Arm DB Rows

Wednesday August 23rd 2017

1 Push Press
1 Push Jerk
1 Split Jerk

250m Row Sprint (AFAP)
20 J.Lunges

5/sd DB Ext Shoulder Rot
Alt With
10 Wall Push Leg Drops

Tuesday August 22nd 2017

3 Front Squats

2 Rope Climbs to 15'
Alt With
Max Ring Dips/5 Dips

C)10min EMOM
100' Atlas Stone Carry
Alt With
10 Bar Touch Burpees

Monday August 21st 2017

2 Clean/Split Jerk

5/sd Single Arm Ring Rows
Alt With
5 Bench Press

C)10-1 For Time:
T2B or Rings

Friday August 18th 2017

A)Buy In 50% of your 8min Max Cal On Bike B)21min EMOM 10 Bar Touch Burpees 50' Rope Pull 15 Wall Balls C)Cash Out 50% of your 8min Max Cal On Bike

Thursday August 17th 2017

A)Every 1min/8-10sets (2 sets at heaviest wt) 2 Hang Squat Clean 2 Front Squat 2 Push Jerk B)12min EMOM Muscle Ups/Kipping Pull Ups Alt With 2-4 Over Shoulder Atlas Stone Throws C)12min EMOM 10 Leg Drops Alt With 5/sd Stability Ball Round The World

Wednesday August 16th 2017

A)Every 2min/8 Sets 5/sd BB Front Rack Step Ups B)18min EMOM 5 Dips/Ring Dips 50 DBL Unders 10cal Ski

Tuesday August 15th 2017

A)Every 1:15/6 Sets HSPU/5 DB Push Press Alt With 5-10 Modified Rows B)20min AMRAP @ Mod-Mod/High Int 250m Row 10 T2B

Monday August 14th 2017

A)Every 2min/8 Sets 5 BB DL B)Every 1:30/5 Sets 5/sd Single Arm Stability Ball DB Chest Press Alt With 2 Rope Climbs to 15' C)5/100m Run Sprints (every 2min)

Friday August 11th 2017

A)42min EMOM 30sec Bike Sprint 10 DB Push Press 30sec Row Max HSPU/Push Ups 30sec Ski 20 J.Lunges

Thursday August 10th 2017

A)Every 1:30/10 Sets 2 DL 1 Hang Squat Clean 1 Squat Clean 1 Front Squat B)Every 2min/6 Sets 5/sd DB Step Ups C)Every 1:15/5 Sets 10 Stability Ball In Outs Alt With 100' DB Carry

Wednesday August 9th 2017

A)Every 2min/8 Sets 5 Military Press 5 DH Pull Ups B)12min EMOM 5/sd Left Rev Grip DB Rows Alt With 5 Right Rev Grip DB Rows C)15min EMOM 10 Bar Touch Burpees 10 Cal Ski 300' Shuttle Run

Tuesday August 8th 2017

A)Every 2min/8 Sets 3 OHS or 6/sd OH KB Walking Lunges B)Every 2min/6 Sets 4 Over Shoulder Atlas Stone Throws Max Reps Triceps Dips C)Every 2min/5 Sets 10 Stability Ball Jack Knives 10 T2B

Friday August 4th 2017

A)Every 2min/3 Sets 30sec DBL Unders/Skipping 100' Sled Push B)Every 2min/3 Sets 30sec Bike 30sec Thrusters C)Every 2min/3 Sets
30sec Rowing 30sec Push Ups D)Every 2min/3 Sets 30sec Ski Machine 30sec Burpees

Thursday August 3rd 2017

A)Every 1:15/6 Sets 6 Ring Dips/Ring Push Ups Alt With 6 Reverse Grip DH Pull Ups B)Every 1:15/6 Sets 6 DB Incline Front Raises
Alt With
6/sd Single Arm Ring Rows C)10-1 For Time Burpees Box Jump Overs

Wednesday August 2nd 2017

A)8 Sets 3 Back Squats B)6 sets 6 BB SLDL Alt With 15' Rope Climb C)6 Sets 100' DB Carry Alt With 6 DB Shoulder Press