Friday June 29th 2018

A)12min EMOM (1 side per min)
1 KB Snatch
5 KB Overhead Step Back Lunges
Both Sides

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

Handstand Walk/HSPU
5 Kipping Ring Pull Ups
12 Jump Squats

10min Rest Max

10cal Bike
100' Sled Push
12 Box Jumps

10min Rest Max

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

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

Monday June 25th 2018

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

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

Thursday June 21st 2018

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

Tuesday June 18th 2018

5 Bench Press

8 Front Rack Step Back Lunges Via Clean(AHAP)
50 DBL Unders

Monday June 18th 2018


B)4 min AMRAP
10cal Row
10 BB Thrusters 95/65
4min Rest
2 Cycles

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

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
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