Friday September 29th 2017

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

Thursday September 28th 2017

A)Every 2min/ 8 Sets 3 BB DL B)24min EMOM HSPU 4/sd KB Cleans 10 KB Americano's

Wednesday September 27th 2017

A)Every 1:15/6 Sets2 Rope Climbs @ 15' Alt With 6 Box Jumps AHAP B)Every 1:15/6 Sets Over Shoulder Atlas Stone Throws Alt With 5 Dips C)15min EMOM 100' L Hand Farmer Carry Alt with 100' R Hand Farmer Carry Alt With 45sec Bridge

Tuesday September 26th 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 BB SLDL 6 Incline DB Chest Press C)For Time: 75 Push Ups 150 J.Lunges 300 DBL Unders

Monday September 25th 2017

A)Every 1:30/8-10 Sets
1 Hang Squat Clean
2 Front Squats
3 Push Press B)Every 2min/6 Sets
5/sd SB Step Ups C)2min AMRAP 5 T2B
5 Kipping Pull Ups
5 Burpees

Friday September 22nd 2017

40min EMOM
30sec Ski Erg (easy pace)
16 J.Lunges
15 Push Ups
15 KB Russian Swings
10 Pull Ups/10 Ring Rows

B)4 Setss
7/sd DB External Shoulder Rotations

Thursday September 21st 2017

A)Every 2min/8 Sets
7 Back Squats

B)Every 1:30/6 Sets
3 DH C2B Pull Ups
Alt With
10 SB HC

C)Every 1:30/6 Sets
7 Incline DB Chest Press
Alt With
7 Back Extensions

Wednesday September 20th 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 September 19th 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 September 18th 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 September 15th 2017

A)40min
2min Ski
2min Skipping
2min AMRAP 10 T2B 10 Push Ups 2min Bike
2min AMRAP
30sec J.Lunges
30sec Plank

Thursday September 14th 2017

A)E2min/7 Sets
6 HSPU
6 BB Bent Over Rows B)5min AMRAP 5 C2B 5 Burpees 10 Cal Row 2:30 rest 3 cycles

Wednesday September 13th 2017

A)Find a 3RM Front Squat B)E2M/7 Sets 5 Bench Press 5 BB SLDL C)E2M/5 Sets

5 Biceps Curls

10 Back Extensions

Tuesday September 12th 2017

A)E2min/6Sets 5 Ring Dips/Stationary Dips
5 Box Jumps (AHAP) B)15min EMOM 150m Run 15 Wall Ball 20/14 15 KB Americano's 24/20

Monday September 11th 2017

A)RE90sec/10R 2 Clean and Push Jerk B)Every 2min/7 Sets 2 Rope Climbs 30 DBL Unders C)4 Sets 15 Leg Drops 30 Toe Touch Planks

Friday September 8th 2017

A)Every 3min/3 Sets
30sec DBL Unders/Skipping
100' Sled Push

B)Every 3min/3 Sets
30sec Bike
30sec Thrusters

C)Every 3min/3 Sets
30sec Rowing
30sec Push Ups

D)Every 3min/3 Sets
30sec Ski Machine
30sec Burpees

Thursday September 7th 2017

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

B)Every90sec/6Sets
5 DB Chest Press
Alt With
5/sd Single Arm DB Rows

C)Every1:15/5 Sets
10 Wall Push Leg Drops
Alt With
45sec Hanging Hold

Tuesday September 6th 2017

A)Every90sec/6 Sets
1-2 Atlas Stone Lifts
Alt With
5 Triceps Dips

B)Every90sec/6Sets
5 BB SLDL
Alt With
10 Cal Ski

C)5/250m Row Sprints (every3min)

Monday September 5th 2017

A)Every 2min/8-10 Sets
1 Clean
1 Front Squat
1 Clean
2 Front Squat

B)Every 2min/6 sets
2 Rope Climbs
10 Hspu/10 Push Press

C)12min EMOM
300' Shuttle Run
Alt With
10 Kipping C2B

Friday September 1st 2017

A)Every 2:15/6 Sets
10 T2B
10  HSPU

B)Every 2:15/6 Sets
100' DB Carry
10 Push Ups

C)Every 3min/5 Sets
15 KBS
30sec Sprint