Friday December 1st 2017

40min EMOM 30sec Ski Erg (easy pace) 16 J.Lunges 15 Push Ups 15 KB Russian Swings 2 Rope Climbs to 15' B)4 Setss 7/sd DB External Shoulder Rotations

Thursday November 30th 2017

A)Every 2min/8 Sets 7 Back Squats B)Every 1:30/6 Sets 3 DH C2B Pull Ups Alt With 5 GHD HC
C)Every 1:30/6 Sets 7 Incline DB Chest Press Alt With 7 Back Extensions

Wednesday November 28th 2017

A)E2M/6 Sets 7 Triceps Dips 15 Wall Balls B)E2M/6R
10 HSPU 75 DBL Unders C)2000m Row For Time:

Tuesday November 28th 2017

A)Every 1:30/8-10 Sets 1 Hang Squat Clean
1 Squat Clean
2 Front Squats B)E2M/6R 7 BB SLDL C)E3M/5R
10 Kipping Pull Ups
10 Bar Touch Burpees

Monday November 27th 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 5/sd KB Cleans
Alt With

10 HSPU

Friday November 24th 2017

A)30min AMRAP 30 Cal Bike
30 T2B 30 Cal Row
30 Push Ups 30 Cal Ski 30 J.Lunges/Step Back Lunges

Thursday November 23rd 2017

A)E2M/6R 10 Kipping Pull Ups 8 Box Jump Overs B)E3M/6R 50' Rope Sled Pull 10 Burpees 50' Sled Push

Wednesday November 22nd 2017

A)Find a 3RM Front Squat B)E2:30/7R 5 Bench Press 5 BB SLDL C)4 Sets 5/sd DB Ext Shoulder Rotation

Tuesday November 21st 2017

A)E2M/6R 5 Seated DB SP 100' Med Ball Carry B)E3M/6R 10cal Bike 10 Wall Ball 10 KB Americano's

Monday November 20th 2017

A)Find a 1RM Clean and Split Jerk B)E2M/7R 5 Reverse Grip Pull Ups 50 DBL Unders C)4 Sets 10 Back Ext 30 Toe Touch Planks

Friday November 17th 2017

A)48min 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 November 16th 2017

A)E2:30/5S 5 Kipping C2B Pull Ups 5-10 GHD Hamstring Curls B)E2M/5R 5 BB SLDL C)12min EMOM 5 Left Single Arm DB Rows Alt With 5 Right Single Arm DB Rows

Wednesday November 15th 2017

A)E2M/6R
5 Military Press
5 Box Jumps B)E3min/6S 250m Row Sprint (AFAP) 20 Air Squats C)E90sec/4S 5/sd DB Ext Shoulder Rot Alt With 10 Wall Push Leg Drops

Tuesday November 14th 2017

A)E2min/8S 3 Front Squats B)E1:15/6S 2 Rope Climbs to 15' Alt With Max Ring Dips/5 Dips C)12min EMOM 100' Atlas Stone Carry Alt With 10 Bar Touch Burpees

Monday November 13th 2017

A)E90sec/8-10S
1 PWR Clean 1 Hang Squat Clean To Thruster
1 Push Jerk
B)E90sec/6S 5/sd Single Arm KB Row Alt With 5 Bench Press C)10-1 For Time: T2B or Rings HSPU

Friday November 3rd 2017

A)E3M/6R 20 Cal Ski

B)21min EMOM 10 Bar Touch Burpees 50' Rope Pull 20 J.Lunges

Thursday November 2nd 2017

A)Every 1:30/8-10sets (2 sets at heaviest wt) 2 Hang Clean to Thruster B)12min EMOM 2 Muscle Ups/5 Kipping Pull Ups Alt With 2-4 Over Shoulder Atlas Stone Throws C)12min EMOM 10 Back Ext Alt With 30-45sec Plank