Friday December 21st 2018

9min EMOM
1 Hang PWR Snatch/1 Hang Squat Snatch/2 OHS
3min Ski
3min Bike
9min EMOM
10 BB Thrusters
3min Ski
3min Bike
9min EMOM
10 Kipping Pull Ups
3min Ski
3min Bike
9min EMOM
10 Bar Jump Burpees

Thursday December 20th 2018

A)E2M/6R
1-4 Sandbag Lifts
50 DBL Unders

B)E2M/6R
Bar Muscle Ups
HSPU

C)30sec on 90sec Off
Row Sprints

Wednesday Decmember 19th 2018

A)E2M/6R
2-3 Rope Climbs (dont touch floor)
3 Bench Press

B)E2M/8R
3 Deadlift

C)12min EMOM
100' L Single Arm Farmer Carry
Alt With
100' R Single Arm Farmer Carry

Tuesday December 18th 2018

A)E1:30/10R1 Hang Squat Clean
1 Squat Clean
1 Front Squat

B)E1:30/8R
1 Push Press
1 Push Jerk
1 Split Jerk

C)1-10
Bar Touch Burpees
Kipping Pull Ups

Monday December 17th 2018

A)E3M/7R
50' Sled Pull/Push
20 DB Walking Lunges

B)E2M/6R
8 GHD HC
10 T2B

C)30sec on 90sec Off
Bike Sprints
Alt With
Ski Sprints

Friday December 14th 2018

A)E3M/4R
10 Thrusters
Cals Row Sprint

B)E3M/4R
300' Shuttle Run
15 KB Russian Swings

C)E3M/4R
10 BB DL
Cals Ski Sprint

Thursday December 13th 2018

A)Every 2:30/7 Sets
5/sd DB 90degree Box Step Ups

B)Every 2:30/6 Sets (build to a heavy wt)
10 Bent Over BB Rows
6-8/sd Prone Bridge DB Drag

C)E2:30/5R
50' Single Arm Farmer Carry
15 Back Extensions

Wednesday December 12th 2018

A)18min EMOM
Kipping C2B
5 DBL KB Swing Snatch
10 SB IN OUTS

B)18min EMOM
10 Cal Bike Sprint
50 DBL Unders
10 Weighted Jump Squats

Tuesday December 12th 2018

A)E2M/8R 3 Back Squat B)E1:30/10R
1 Hang PWR Snatch
1 Hang Squat Snatch 2 OHS C)Every 1:15/5-6R 5 Inc DB CP Alt With 10 Rubber Band Holding Leg Drops

Monday December 10th 2018

A)E1:30/10R (no failure) 1 Hang Squat Clean to Thruster 1 Split Jerk B)12min EMOM HS Walk/HSPU Alt With T2B C)E2M/7R Bar MU/Kipping Pull Ups DB Burpees

Friday December 7th 2018

48min Constant Work 3min Row 3min AMRAP (aim for 2 rnds every time) 40 Walking Lunges 20 Push Ups 3min Bike 3min AMRAP (aim for 2 rnds every time) 2 Rope Climbs 100' Sled Push (@ 235lbs total weight)

Thursday December 6th 2018

A)18min EMOM Ring Dips Alt With 8 L Single Arm Ring Rows Alt With 8 R Single Arm Ring Rows B)5RFT Double EMOM DBL Unders Double EMOM Cal Row

C)7min EMOM
work on a weakness

Wednesday December 5th 2018

A))E2M/8R 3 OHS B)E1:15/6R 100' Single Arm Farmer Carry Alt With GHD HC/10 Stability Ball Hamstring Curls C)1-10 For Time Front Squats HSPU

Tuesday November 4th 2018

A)E1:15/9R 1 Hang PWR Clean to Split Jerk 1 Hang Squat Clean to Thruster B)Every 2:30/6 Sets Bar MU/Kipping Pull Ups 10 DB DL C)3000m Row For Time

Monday December 3rd 2018

A)E2:30/7R (build to a heavy wt)
8/sd BB Deficit Step Back Lunges

B)E2M/6R 

Handstand Walk/HSPU
50 DBL Unders

B)E2M/7R (build to a heavy wt)
8 Incline BB Chest Press
8 Alt Hanging Knees to Elbows

Friday November 30th 2018

A)E2M/10R
2 Hang Squat Clean

1 Split Jerk

B)32min EMOM
10 Burpees

10 Box Jumps 24/20
Muscle Ups/Kipping Pull Ups
10 Cal Bike

Thursday November 29th 2018

A)E2M/8R
3 DL

B)10min AMRAP
200m Row
10 Wall Ball
10 KB Americanos

Wednesday November 28th 2018

A)21min EMOM 5 Linked PWR Cleans 5 Reverse Grip Pull Ups 100' Farmer Carry B)21min EMOM 8 SB Prone Jack Knives 8 Back Extensions 8 Wide Grip Ring Rows

Tuesday November 26th 2018

A)E2M/8R 5 Bench Press 5 DB SLDL B)RE2M/7R 8 Front Rack Step Back Lunges Via Clean(AHAP) 50 DBL Unders

Friday November 23rd 2018

4min AMRAP Cal Row 20 J.Lunges 4min Ski
4min Bike
4min AMRAP Kipping Pull Ups 5 Burpee Box Jump Overs (dont touch box) 4min Ski
4min Bike 2RNDS

Thursday November 22nd 2018

A)E2M/6R 1-4 Atlas Stone Lifts

B)12min EMOM 300' Shuttle Run
Alt With T2B

C)E1:15/6R
8 Ez Bar Skull Crushers
Alt With
8 DB Curls

Wednesday November 21st 2018

A)E1:30/8R2 Hang Squat Clean
2 Front Squat
2 Push Press

B)E2M/6R
8 DL
8 Incline DB CP

C)E2M/6R
8 Dips
50 Reverse Skips

Tuesday November 20th 2018

A)E2M/6R 50' Sled Rope Pull 50' Sled Rope Push B)10-1Pull Ups
Bar Touch Burpees

C)12min EMOM
8 Left SA DB Rows
Alt With
8 Right SA DB Rows

Monday November 19th 2018

A)E2M/8R 8/sd Deficit SBL B)E2:15/6R 8 DB Standing DB Shoulder Press GHD HC/10 SB HC C)5RFT 15 Cal SKI 10 T2B/10 RCWLD

Friday November 16th 2018

48min Constant Work 3min Row 3min Skipping 3min Bike 3min AMRAP 10 Left Hand OH Walking Lunges
10 Right OH Walking Lunges
10 Pull Ups

Thursday November 15th 2018

A)9min EMOM
1 HSC
1 SC
2 FS
B)E2M/6R 1-4 Atlas Stone Lifts
T2B C)12min EMOM 5 DB Curls
Alt With 10 RB Holding Leg Drops

Wednesday November 14th 2018

A)Every 1:15/6 Sets (build to a heavy wt) 10 DB SLDL Alt With 3 Standing BB Shoulder Press B)Every 2min/7 Sets 5 Box Jumps 2 Rope Climb to 15' (don't touch ground) C)For Time: 50 Cal Row 50 J.Lunges
50 KBS

Tuesday November 13th 2018

A)E2M/8R (build to a heavy wt)
5 Back Squats

B)E1:15/6R
Kipping C2B
Alt With
Ring Dips

C)Every 1:15/6R
5 Incline DB Chest Press
Alt With
5/sd DB SA Ring Rows

Thursday November 8th 2018

A)18min EMOM Kipping C2B 5 DBL KB Swing Snatch 50' Single Arm Farmer Carry Each Side B)18min EMOM 5 DBL KB Cleans 50 DBL Unders 10 RB Holding Leg Drops

Wednesday November 7th 2018

A)E2M/6R (build to a heavy wt) - 2 Bench Press 6 BB Bent Over Reverse Grip Rows B)E2M/8R 3 Back Squats C)12min EMOM
Cal Row
Cal Ski

Tuesday November 6th 2018

A)RE2M/3R 8 Linked BB Hang PWR Cleans 8 BB Push Press Alt With 10 T2B 20 J.Lunges B)E1:15/6R 8 Dips Alt With 8/sd Single Arm Ring Rows

Monday November 5th 2018

A)E2M/8R
8/sd Deficit Split Squats

B)12min EMOM
2 Rope Climbs
Alt With
HSPU

C)12min EMOM
6 Eccentric HC
Alt With
8 DH Pull Ups

Friday November 2nd 2018

48min
3min Row
3min Bike
6min AMRAP
100' L Farmer Carry
100' R Farmer Carry
100' Sled Push
10 Pull Ups

Thursday November 1st 2018

Day 5 A)E2M/6R1-4 Atlas Stone Lifts 10 Inc DB Chest Press

B)E2M/6R
4-10 GHD HC/10 SBHC
20 Calf Raises

C)E2M/6R
10 TRX Wide Rows
15 Back Extensions

Wednesday October 31st 2018

A)E1:30/6R
5/sd Split Squats
5/sd Single Arm DB Rows
then Switch Sides B)E1:15/7R 2 Rope Climbs Alt With 10 BB SLDL C)10-1
T2B
Bar Touch Burpees

Tuesday October 30th 2018

A)E1:30/8R 3 DL 1 Hang Squat Clean to Thruster 1 Push Jerk 1 Split Jerk B)E2M/6R Max Ring Dips 10 Biceps Curls C)E3M/5R 250m Row Sprint 50 DBL Unders

Monday October 28th 2018

A)E3M/6R (all 3 exercises in a row) 10 DB Front Rack Walking Lunges T2B HSPU B)E1:15/6R (build to a heavy wt) 3 Bench Press Alt With 10 Bent Over DB Rows

C)8min Max Cal on Bike

Friday October 26th 2018

40min AMRAP (at mod to high Int)
500m Row
200 Skips
25/sd Single Arm DB Push Press (alternate any way you want)
100 Air Squats
500m Ski

Thursday October 25th 2018

A)E2M/8R
5 Military Press

B)E2M/8R
5 BB DL

E2:30/6R
100' L Farmer Carry
100' R Farmer Carry
10 RB Holding Leg Drops

Wednesday October 24th 2018

E3M/6R Kipping Ring Pull Ups 20 DB Walking Lunges B)E3M/6R 5/sd Single Arm Ring Rows T2B C)For Time: 75 Box Jumps 50 KB Americanos 25 Cal Ski

Tuesday October 23rd 2018

A)E2M/6R
1-4 Sandbag Lifts
50 DBL Unders

B)RE90sec/6R
10 BB SLDL
Push Ups (to failure)

C)30sec on 90sec Off
Row Sprints

Monday October 22nd 2018

A)E2M/8R (build to a heavy wt) 2 Back Squats B)E2M/7R
Bar Muscle Ups C)Every 1:15/6 Sets (build to a heavy wt) 5 Incline BB Chest Press Alt With 5/sd DB Rows"

Friday October 19th 2018

48min Constant Work
3min Row
3min Skipping
3min Bike
3min AMRAP
20 J.Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)"

Thursday October 18th 2018

A)E2M/6R
6-10 GHD HC 50 Zeus DBL Unders

B)E2M/6R
Kipping Pull Ups
7 Incline DB Chest Press

C)10min EMOM
7 L Single Arm Ring Rows
Alt With
7 R Single Arm Ring Rows

Wednesday October 17th 2018

A)E2M/7R1 Clean
7 Front Squats
7/sd Single Arm DB Push Press

B)E1:15/6R
Max Ring Dips
Alt With
7 EZ Bar Curls

C)6RNDS
10 T2B
10 Bar Touch Burpees

Tuesday October 16th 2018

A)E2M/6R (build to a heavy wt)
3 Military Press 
6 DB Bent Over Rows

B)E2M/6R
2 Rope Climbs
6 Box Jump Overs (dont touch box)

C)5 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints

Monday October 15th 2018

A)E3M/6R5 Reverse Grip C2B
5/sd DB Deficit SBL

B)7min EMOM
7 BB Hang Cleans

C)7min EMOM
Push Ups

D)7min EMOM
15 Reverse Hyper Extensions

Friday October 12th 2018

A)15min EMOM
50' Sled Push to Drag 6-10 GHD HC 6/sd KB Cleans

B)15min EMOM 10 BB DL 6 Dips Cal Ski

C)E2M/4R
10/sd Ext Shoulder Rotation
20 Body WT Calf Raises

Thursday October 11th 2018

A))E1:15/9R (3@195,205,215) 5/sd Deficit SBL C)Every 1:15/6 Sets 8 DB Shoulder Press (build to a heavy wt) 10 Stability Ball In Outs C)12min EMOM 8 Left Arm Single Arm Ring Rows Alt With 8 Right Arm Single Arm Ring Rows

Wednesday October 10th 2018

A)E2M/8R 5 Linked BB PWR Cleans
5 Push Press B)E3M/4R 100 DBL Unders
6 Over Shoulder Med Ball Throws C)5RFT Butterfly Pull Ups 10 Americanos @ 32kg Cal Ski 1min Rest

Tuesday October 9th 2018

A)E2M/8R 3 Back Squats B)E2:30/6R 8 BB SLDL 8 Incline DB Chest Press C)8min AMRAP 10 T2B 5 Burpees 20 J.Lunges

Friday October 5th 2018

A)45min EMOM
8 L Deficit Step Back Lunges 
8 Right Deficit Step Back Lunges
8 BB Skull Crushers
30sec Plank with a plate on your lower back
8 Box Jumps (AHAP)

Thursday October 4th 2018

A)Every 1:30/10 Sets
4 HPC
4 PC

B)E2M/6R
Bar Muscle Ups

C)E1:15/6R
10 
Back Extensions
Alt With
10 Stability Ball In and Outs

Wednesday October 3rd 2018

A)Every 2min/8 Sets (build to a heavy wt)
3 Military Press

B)7min EMOM
Ring Dips

C)7min EMOM
8 BB SLDL

D)7min EMOM
10 Burpees

Tuesday October 2nd 2018

A)E2M/6R
Rev Grip Pull Ups
50' Sled Push

B)21min EMOM
20 J.Lunges
10 T2B
10 KB Americanos

C)7min EMOM
Deficit Push Ups

Monday October 1st 2018

A)24min EMOM
8 deadlifts
10 wall-ball shots
Calorie row
Handstand push-ups/8 Push Press

B)E2:15/6R
3 Incline Bench Press
2 Rope Climbs

Friday September 28th 2018

A)E1:30/10R
2 PWR Cleans B)Every 2:30/5 Sets (build to a heavy wt) 8 Bent Over BB Rows 8/sd Prone Shoulder Touches (do this but touch your opposite shoulder blade) C)E2:30/5R
8 BB Skull Crushers
8 DB Biceps Curls

Thursday September 27th 2018

A)E3M/3R
15 DB Thrusters
Row Sprint

B)E3M/3R
300' Shuttle Run
MU/Kipping C2B

D)E3M/3R
Bike Sprint
10 Box Jumps @ 30"

Wednesday September 26th 2018

A))E2:30/7R
8/sd DB High Step Ups

C)Every 1:15/6 Sets
8 DB Prone Grip Shoulder Press
10 Stability Ball In Outs

C)12min EMOM
8 Left Arm Single Arm Ring Rows
Alt With
8 Right Arm Single Arm Ring Rows

Tuesday September 25th 2018

A)E2M/8R (no failure)
1 Hang Squat Clean to Thruster
1 Split Jerk


B)E2M/6R
10 Kipping HSPU
50 DBL Unders

C)5RFT
10 Butterfly Pull Ups
10 Americanos @ 32kg
15 Jump Squats
1min Rest

Monday September 24th 2018

A)Find a 3RM
Back Squats

B)E2:30/6R
8 DB SLDL
8 Bench Press

C)12min AMRAP
10 T2B
5 Burpees (try them again)
20 Cal Bike

Friday September 21st 2018

45min EMOM
Row Sprints Alt With Hanstand Walk/HSPU/BB SP Alt With 8 Left Arm KB Bent Over Rows Alt With 8 Right Arm KB Bent Over Rows Alt With
16 Prone Alt Leg/Arm Raises

Thursday September 20th 2018

E3M/6R
Kipping Ring Pull Ups
20 DB Walking Lunges

B)E3M/6R
5/sd Single Arm Ring Rows
T2B

C)For Time:
75 Box Jumps
50 KB Americanos
25 Cal Ski

Wednesday September 19th 2018

A)18min EMOM
2 Rope Climbs
Alt With
3 Push Press via clean
Alt With
9 BB SLDL

B)12min EMOM
50 DBL Unders
10 Reverse Hyper Extensions

C)12min EMOM
T2B
Alt With
5/sd KB Snatch

Tuesday September 18th 2018

A)E2M/6R
1-4 Sandbag Lifts
50 DBL Unders B)E2:30/6R 8 BB DL Push Ups (to failure) C)30sec on 90sec Off Row Sprints

Monday September 17th 2018

A)10-1
Burpees
Pull Ups

B)E2M/8R
8 Back Squats

C)12min EMOM
HSPU
Alt With
5/sd Single Leg SBHC

Friday September 14th 2018

A)Every 2:30/7R
5/sd DB 90degree Box Step Ups

B)21min EMOM
10 DB Skull Crushers (parallel)
100 DB 2 Hand Farmer Carry
10 DB Curls (parallel to prone)

Thursday September 13th 2018

A)1mi Run

B)18min EMOM
10 L Single Arm DB Rows
10 R Single Arm DB Rows
6-10 GHD HC/10 Stability Ball Hamstring Curls

C)2000m Row

Wednesday September 12th 2018

A)E2M/8R
2 Front Squat

B)Every 1:15/5R
5 DB Seated Shoulder Press (build to a heavy wt)
Alt With
5/sd Alternating Hanging Knees To Elbows

C)E1:15/6R
6 Weighted Back Extensions
Alt With
6 Triceps Dips

Tuesday September 11th 2018

A)E2M/8R (build to a heavy wt)
6 BB SLDL
3 Bench Press

B)E2M/5R
3 Prone Grip Weighted Pull Ups
50 DBL Unders

C)E2:30/5R
200m Run Sprint

Monday September 10th 2018

A)E2M/8R (no failure)
1 Hang Squat Clean to Thruster

B)Every E2M/6R
1 Legless Rope Climb
10 Kipping HSPU

C)E2:30/4R
500mm Row Sprint (as fast as possible) 

Friday September 7th 2018

54min Constant Work
3min Row
3min DBL Unders
3min Bike
3min AMRAP
20 Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)

Thursday August 6th 2018

A)E2M/8R (build to a heavy wt) 2 Back Squats B)E2M/5R 2 Bar Muscle Ups 10 DBL KB Americanos or Kipping C2B Ring Dips C)Every 1:15/ Sets (build to a heavy wt) 6 BB Chest Press Alt With 5/sd Bent Over DB Rows

Wednesday September 5th 2018

A)18min EMOM
2 Rope Climbs
Alt With
3 Push Press via clean
Alt With
9 BB SLDL

B)12min EMOM
50 DBL Unders
10 Reverse Hyper Extensions

C)10sec on 50sec off/8RNDS Max Intensity
Bike Sprints

D)4 Sets
10/sd DB Ext Rotations

Tuesday September 4th 2018

A)E2:30/8R
6 DB Split Squats

B)E2:30/5R
6 Incline DB Chest Press
100' Sandbag Carry

C)14min EMOM
40 Zeus Rope DBL Unders
Alt With
Ring Pull Ups

Friday August 31st 2018

A)18min EMOM
100' Sled Drag 6-10 GHD HC 6/sd KB Cleans

B)18min EMOM 12 KB Russian Swings 6 Dips 300' Shuttle Run

Thursday August 29th 2018

A)E2M/6R
Incline Bench Press
Kipping C2B

B)E2M/6R
50' Single Arm Rope Pull

C)E4M/4R
100 DBL Unders
Double Cal Row

Wednesday August 28th 2018

A)E3M/5R
10/sd Tick Tock Lunges
10 DB Skull Crushers

B)E3M/5R
1-4 Sandbag Lifts
50' Sled Push @ 2X Body WT

C)E2:30/5R
10 RB Holding Leg Drops
10 Weighted Back Extensions

Tuesday August 28th 2018

A)1mi Run For Time:

B)E2M/6R
5/sd Single Arm Kneeling DB SP
20 Rotating Planks

C)E2M/6R
10/sd Single Arm DB Rows

Monday August 27th 2018

A)E2M/6R
10 BB Front Squats
10 T2B

B)E2M/6R
10 BB SLDL
Push Ups

C)For Time:
30 Bar Touch Burpees
30 Cal Ski
30 Cal Bike

Friday August 24th 2018

A)40min EMOM
100' Sled Push
Ring Dips
20 DB Walking Lunges
30sec Ski ERG
DBL Unders

Thursday August 23rd 2018

A)Every 1:15/6 Sets (build to a heavy wt) 10 DB SLDL Alt With 3 Standing BB Shoulder Press B)Every 2min/7 Sets 6 Box Jump Overs 2 Rope Climb to 15' (don't touch ground) C)4 RFT: 25 Cal Row 25 Thrusters
2min Rest

Wednesday August 22nd 2018

A)E3M/6R 10/sd DB Split Squats B)E2M/6R (AHAP) 6/sd Prone DB Rows

C)E1:15/5R
6 Triceps Skull Crushers
Alt With
6 Wide Grip Ring Rows


Tuesday August 21st 2018

A)E2M/10R
2 Hang Power Clean
2 Push Jerk

B)18min EMOM
300 Run
15 Wall Ball
15 KB Americanos