A)12min EMOM (1 side per min)
1 KB Snatch
5 KB Overhead Step Back Lunges
Both Sides
B)E2M/8R
3 Front Squats (build to a heavy wt)
C)12min EMOM
Max Reps Ring Dips
Alt With
6 DB Biceps Curls (parallel to prone grip)
Thursday June 28th 2018
A)E3M/5R
Handstand Walk/HSPU
5 Kipping Ring Pull Ups
12 Jump Squats
10min Rest Max
B)E3M/5R
10cal Bike
100' Sled Push
12 Box Jumps
10min Rest Max
E3M/5R
50 DBL Unders
10cal Row
10 Kipping Pull Ups
Handstand Walk/HSPU
5 Kipping Ring Pull Ups
12 Jump Squats
10min Rest Max
B)E3M/5R
10cal Bike
100' Sled Push
12 Box Jumps
10min Rest Max
E3M/5R
50 DBL Unders
10cal Row
10 Kipping Pull Ups
Wednesday June 27th 2018
A)Every 1:15/9 Sets (3@210,220,230)
1 Hang Squat Clean
1 Front Squat
2 Push Jerk
B)2mi Jog
C)4 Sets
10/sd External Shoulder Rotations
1 Hang Squat Clean
1 Front Squat
2 Push Jerk
B)2mi Jog
C)4 Sets
10/sd External Shoulder Rotations
Tuesday June 26th 2018
A)21min EMOM
1 Bar MU/5 Kipping Pull Ups
12 T2B
12 Americanos @ 32kg
B)21min EMOM
5 BB Bent Over Rows
5 Ring Push Ups
100' Front Rack Farmer Carry
1 Bar MU/5 Kipping Pull Ups
12 T2B
12 Americanos @ 32kg
B)21min EMOM
5 BB Bent Over Rows
5 Ring Push Ups
100' Front Rack Farmer Carry
Monday June 25th 2018
A)E2M/8R (build to a heavy wt)
OHS
B)E3M/6R
10 HSPU
1 Rope Climbs
20 DB Walking Lunges
OHS
B)E3M/6R
10 HSPU
1 Rope Climbs
20 DB Walking Lunges
Friday June 22nd 2018
A)8 Sets
3 DL
B)32min EMOM
5 Burpees
5 Shoulder to Overhead
10 Box Jumps 24/20
10 Cal Row
3 DL
B)32min EMOM
5 Burpees
5 Shoulder to Overhead
10 Box Jumps 24/20
10 Cal Row
Thursday June 21st 2018
A)E2M/10R
2 Hang Power Clean
2 Hang Squat Clean
B)10min AMRAP
200m Run
10 Wall Ball
10 KB Americanos
2 Hang Power Clean
2 Hang Squat Clean
B)10min AMRAP
200m Run
10 Wall Ball
10 KB Americanos
Wednesday June 19th 2018
A)21min EMOM
5 BB Bent Over Rows
5 Reverse Grip Pull Ups
100' Farmer Carry
B)21min EMOM
8 SB Prone Jack Knives
8 Back Extensions
8 Ring Rows
5 BB Bent Over Rows
5 Reverse Grip Pull Ups
100' Farmer Carry
B)21min EMOM
8 SB Prone Jack Knives
8 Back Extensions
8 Ring Rows
Tuesday June 18th 2018
A)E2M/7R
5 Bench Press
5 DB SLDL
B)RE2M/6R
8 Front Rack Step Back Lunges Via Clean(AHAP)
50 DBL Unders
5 Bench Press
5 DB SLDL
B)RE2M/6R
8 Front Rack Step Back Lunges Via Clean(AHAP)
50 DBL Unders
Friday June 8th 2018
A)@ Moderate Intensity
18min of:
3min Ski Erg
3min AMRAP (30 DBL Unders, 5 Push Ups, 10 Air Squats)
Then 18min of:
3min Run
3min AMRAP(10 Box Jumps, 10 Sit Ups, 5 Burpees)
Thursday June 7th 2018
A)E2M/6R
1-3 Heavy Med Ball Lifts
6 DB SP B)E2M/6R 10 Kipping C2B 10 HSPU C)12min EMOM (AHAP) 6 Left Arm KB Bent Over Rows Alt With 6 Right Arm KB Bent Over Rows"
1-3 Heavy Med Ball Lifts
6 DB SP B)E2M/6R 10 Kipping C2B 10 HSPU C)12min EMOM (AHAP) 6 Left Arm KB Bent Over Rows Alt With 6 Right Arm KB Bent Over Rows"
Wednesday June 6th 2018
A)E1:30/10R
2 HPC
1 HSC
B)14min EMOM Max Reps Ring Dips Alt With 4/sd KB Snatch C)12min EMOM 6 DB Curls (AHAP) Alt With 45sec Weighted Plank
1 HSC
B)14min EMOM Max Reps Ring Dips Alt With 4/sd KB Snatch C)12min EMOM 6 DB Curls (AHAP) Alt With 45sec Weighted Plank
Tuesday June 5th 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/6 Sets
5 Box Jumps @40"
2 Rope Climb to 15' (don't touch ground)
C)For Time:
100 Thrusters @ 65lbs
100 Cal Row
Monday June 3rd 2018
A)E2M/8R (build to a heavy wt)
2 Back Squats
B)E1:30/7R -
10 T2B
10 DBL KB Americanos
C)Every 1:15/ Sets (build to a heavy wt)
5 Incline BB Chest Press
Alt With
5 DH Prone Grip C2B Pull Ups
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