Monday April 30th 2018

A)Every 2:30/8 Sets 5/sd Front Rack Step Back Lunges AMREP Push Ups B)18min EMOM 3 PWR Cleans @ 75% 1RM 10 Wall Balls 10 Kipping Pull Ups

Friday April 27th 2018

50min Constant Work @ Mod/High Intensity
3/sd KB Turkish Get Ups
3min Bike
30 Step Down Box Jumps
3min Row
30 KB Swings @ 24kg

Thursday April 26th 2018

A)15min AMRAP 
5 Bar Touch Burpee
10 T2B
15 Wall Balls
30 Cal Row

100' KB Front Rack Farmer Carry
Alt With
6 DH Reverse Grip C2B

C)4 Sets
10/sd DB External Shoulder Rotations

Wednesday April 25th 2018

A)14min EMOM (build to a heavy weight)
4 KB Single Arm Swings
4 KB Snatch
4 KB Overhead Step Back Lunges
Only 1 Arm Per Min


C)10min Air Bike @ Mod/High Intensity

Tuesday April 24th 2018

A)E2M/8R 3 Seated Military Press
6 GHD HC/12 SBHC B)21min EMOM (record your rounds and pace yourself, this is a long one) 10 Kipping Pull Ups 10 Ring Push Ups 16 KB Americanos

Friday April 20th 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 April 19th 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 April 18th 2018

A)8 Sets
3 Back Squats

B)12min EMOM
100' KB Front Rack Farmer Carry
Alt With
10 Kipping Pull Ups

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

Tuesday April 17th 2018

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

B)12min EMOM
300' Shuttle Run
Alt With

C)5min Max DBL Unders

Monday April 16th 2018

A)E3M/6R @ 50%1RM Front Squats 1 PWR Clean 3/sd Step Back Lunges 6 Front Squats 6 Push Press B)E1:15/6R 2 Rope Climbs 6 Bench Press C)E2M/5R10 Cal Ski
10 Burpees

Friday April 13th 2018

2 Clean and Jerk

3 Seated Military Press
2 Rope Climbs (dont touch floor)

C)15min EMOM
12 KB Americanos
12 Box Jumps
2 Bar MU/5 Rev Grip Pull Ups

Thursday April 12th 2018

10 T2B/Rings
Hanstand Walk Practice/Inverted Wall Practice

B)3min AMRAP
50' Rope Pull to Sled Push
5 Burpees
90sec Rest Then
3min AMRAP
10 Push Ups
10 Cal Bike
90 sec Rest
2 Cycles

Wednesday April 11th 2018

A)Find a 1RM
Back Squat

B)12min EMOM (1arm/min)
4 KB Swing Snatch
4 KB OH Step Back Lunges

C)5/250m Row Sprints (every 3min)

Tuesday April 10th 2018

A)8min EMOM
Kipping HSPU
no rest
B)8min EMOM
Kipping COB Pull Ups
no rest
C)8min EMOM
50 DBL Unders

B)12min EMOM
100' Front Rack KB Carry
alt with
100' Sled Push

C)4 Sets (at your own pace)
45sec Plank
30 Med Ball Russian Twists @ 20lbs

Monday April 9th 2018

12 KB Front Squats 
8 Clapping Push Ups

B)1min AMREP
PWR Cleans
1min Off
1min AMREP
Wall Balls

Friday April 6th 2018

40min EMOM 30sec Ski Erg 6 PWR Cleans 50' Sled Push To Pull 10 Box Jumps 10 Wall Balls B)4 Setss 7/sd DB External Shoulder Rotations

Thursday April 5th 2018

A)Every 2min/8 Sets 7 Back Squats B)Every 1:30/6 Sets 7 Triceps Dips Alt With 75 DBL Unders C)Every 1:30/6 Sets 7 Incline DB Chest Press Alt With 14 Back Extensions

Wednesday April 4th 2018

A)Every 1:30/6 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

Tuesday April 3rd 2018

A)Every 2min/7 Sets 7/sd DB Split Squats B)Every E2M/6 Sets 3 Bench Press
10 T2B C)12min EMOM 5/sd KB DBL Cleans Alt With 10 HSPU