Thursday February 1st 2018

5 Rev Grip Pull Ups

5 Bench Press
5 Box Jumps AHAP

C)10min Bike @ Mod/High Int

Wednesday January 31st 2018

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

Tuesday January 30th 2018

A)Every 2min/8 Sets
5 Kipping C2B
1 Clean
1 Push Press
1 Push Jerk
1 Split Jerk

B)12min EMOM
5/sd KB Snatch
Alt With
300' Shuttle Run

C)15min EMOM
5 Cal Ski
5 Burpees

Monday January 29th 2018

A)Every 2min/8 Sets
6/sd KB Front Rack Walking Lunges

B)Every 2min/6 Sets
10 KB Front Squats
Max Reps Triceps Dips

C)Every 2min/5 Sets
10 T2B
10 Wall Balls

Friday January 26th 2018

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 January 25th 2018

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
Box Jump Overs

Wednesday January 24th 2018

A)8 Sets
3 Back Squats

B)12min EMOM
100' Farmer Carry
Alt With
2/15' Rope Climbs

C)12min EMOM
Alt With
6 Ring Rows (3sec tempo)

Tuesday January 23rd 2018

A)Every 1:30/10 Sets
2 PWR Cleans

B)12min EMOM
300' Shuttle Run
Alt With

C)5min Max DBL Unders

Monday January 22nd 2018

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 January 19th 2018

A)2RNDS 5min Bike 5min Row 5min Sled Push
5min AMRAP 10 Box Jumps 10 Push Ups
10 Wall Balls 10 T2B

Thursday January 18th 2018

A)8 Sets
3 Back Squats

B)E2min/6R 10 Incline DB Chest Press 10 Bent Over BB Rows C)7min EMOM 50 DBL Unders D)7min EMOM 10 Thrusters E)7min EMOM 10 Kipping C2B

Wednesday January 18th 2018

A)E1:15/6R 6/sd KB DBL Cleans Alt With 6 Triceps Dips B)E1:15/6R 1 Rope Climb
Alt With
1-3 Atlast Stone Lifts C)8min Bike For Calories:

Tuesday January 16th 2018

A)Every 1:30/6 Sets
6 BB Stiff Leg Deadlifts
Alt with
6 DB Shoulder Press

B)Every 1:30/6 Sets
6 GHD Hamstring Curls/6/sd Single Leg SB Hamstring Curls
Alt With
Max T2B

C)Every 2:30/4 Sets
6/sd DB External Shoulder Rotation
15 Leg Drops

Monday January 15th 2018

A)8 Sets (build to a heavy weight)
10 Front Squats

B)Every 2min/6 Sets
10 Kipping Pull Ups
20 J.Lunges

C)For Time:
50cal Ski
50 Burpees 

Friday January 12th 2018

45min Constant Work @ Mod Effort
2min Ski Erg
1min Box Jumps
2min Bike
10 BB Push Press
2min Row
1min Bridge

Thursday January 11th 2018

A)Every 2min
8 Back Squats

B)Every 1:30/6 Sets
8 Dips
Alt With
Max T2B

C)5min Skipping then 5min Rowing

Wednesday January 10th 2018

A)Find a 1RM
PWR Cleans

B)E2M/6 Sets
10 Kipping C2B
2/sd Atlas Stone Over Shoulder Throw

C)10min EMOM
8/sd SA DB Rows

Tuesday January 9th 2018

A)6-8 Sets
3 Military Press

B)6 Sets
8/sd DB Split Squats

C)5min AMRAP Ladder
10 DBL Unders
20 DBL Unders
30 DBL Unders

C)4 Sets
5/sd DB 90deg Ext Shoulder Rotation

Monday January 8th 2018

A)Every 3min/6 Sets
10 HR Push Ups
10 KB Front Squats

B)E2M/6 Sets
5/sd DB Single Leg SLDL

C)4 Sets
30sec Plank
20/sd Med Ball Russian Twists

Friday January 5th 2018

A)1RND @ Mod Int 4min Bike 4Min Row B)12min EMOM 6 BB DL 6 Strict Ring Rows C)1RND @ Mod Int 4min Bike 4min Row D)12min EMOM 6 DB Biceps Curls 6 Skull Crushers

Thursday January 4th 2018

A)Every 2min/8 Sets 20 DB Walking Lunges B)Every 2min/7 Sets 10 T2B or Rings 5/sd Single Arm DB Rows C)21-18-15-12-9-6-3 For Time:
KB Americanos
Cal Ski

Wednesday January 3rd 2018

1 PC

1 Split Jerk

B)Every 2:30/6 Sets 6 Pull Ups 6 DB SP C)Every 2:30/6 Sets 6 Dips 12 Reverse Back Ext

Tuesay January 2nd 2018

3 Front Squats
2 Rope Climbs
10 Cal Row
Alt With
10 Cal Bike