A)E2M/10R
2 Clean and Jerk
B)RE2:30/8R
10 BB SLDL
5 C2B
Monday July 30th 2018
A)21min EMOM
300" Shuttle Run
10 OHS
10 T2B
B)RE2M/5R
Max HSPU
Alt With
10 Modified Rows
10 Modified Rows
Friday July 27th 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 July 26th 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 July 25th 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 July 24th 2018
A)E2M/8R
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 July 20th 2018
A)8min AMRAP
Double Cal Ski
20 J.Lunges
B)8min AMRAP
Double Cal Row
20 Push Ups
C)8min AMRAP
100' Sandbag Carry
100' Sled Push @ Body WT
Double Cal Ski
20 J.Lunges
B)8min AMRAP
Double Cal Row
20 Push Ups
C)8min AMRAP
100' Sandbag Carry
100' Sled Push @ Body WT
Thursday July 19th 2018
A)E2M/6R
2 Bench Press
6 DB SLDL
B)E2M/6R
2 Rope Climbs
6 Box Jump Overs
C)6R
30sec on @ 90% Intensity
90sec Off
Row Sprints
2 Bench Press
6 DB SLDL
B)E2M/6R
2 Rope Climbs
6 Box Jump Overs
C)6R
30sec on @ 90% Intensity
90sec Off
Row Sprints
Wednesday July 18th 2018
A)18min EMOM
10 Kipping C2B
10 DBL KB Swing Snatch
10 SB IN OUTS
B)18min EMOM
10 Cal Row Sprint
50 DBL Unders
10 Weighted Jump Squats
10 Kipping C2B
10 DBL KB Swing Snatch
10 SB IN OUTS
B)18min EMOM
10 Cal Row Sprint
50 DBL Unders
10 Weighted Jump Squats
Tuesday July 17th 2018
A)RE2M/3R
10 BB PWR Cleans
10 BB Push Press
Alt With
10 T2B
10 Burpees
B)E1:15/6R
6 GHD HC
Alt With
6/sd Single Arm Ring Rows
10 BB PWR Cleans
10 BB Push Press
Alt With
10 T2B
10 Burpees
B)E1:15/6R
6 GHD HC
Alt With
6/sd Single Arm Ring Rows
Monday July 16th 2018
A)RE2:30/7R
8/sd BB Overhead Step Back Lunges
B)RE2M/5R
100m Run Sprint
C)RE2:15/6R
8 Triceps Dips
8 DB Hammer Curls
8/sd BB Overhead Step Back Lunges
B)RE2M/5R
100m Run Sprint
C)RE2:15/6R
8 Triceps Dips
8 DB Hammer Curls
Friday July 13th 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)
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 July 12th 2018
A)E2M/7R
5/sd DB Split Squats
B)12min EMOM
300' Run Sprints
Alt With
15' Hanstand Walk
C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows
5/sd DB Split Squats
B)12min EMOM
300' Run Sprints
Alt With
15' Hanstand Walk
C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows
Wednesday July 11th 2018
A)E1:30/10R
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk
B)14min EMOM
Max Reps Ring Dips
Alt With
5 DL
C)12min EMOM
6 DB Curls (AHAP)
Alt With
45sec Weighted Plan
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk
B)14min EMOM
Max Reps Ring Dips
Alt With
5 DL
C)12min EMOM
6 DB Curls (AHAP)
Alt With
45sec Weighted Plan
Tuesday July 10th 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:
100 Cal Row
100 Thrusters
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:
100 Cal Row
100 Thrusters
Monday July 9th 2018
A)E2M/8R (build to a heavy wt)
2 Back Squats
B)E1:30/7R
2 Bar Muscle Ups
10 DBL KB Americanos
or
5 Kipping C2B
5 Ring Dips
C)Every 1:15/ 5R (build to a heavy wt)
5 Incline BB Chest Press
Alt With
5/sd DB Rows
2 Back Squats
B)E1:30/7R
2 Bar Muscle Ups
10 DBL KB Americanos
or
5 Kipping C2B
5 Ring Dips
C)Every 1:15/ 5R (build to a heavy wt)
5 Incline BB Chest Press
Alt With
5/sd DB Rows
Friday July 6th 2018
A)E3M/4R
15 Wall Balls
Cals Row Sprint
B)E3M/4R
300' Shuttle Run
15 KB Russian Swings
D)E3M/4R
10 Kipping HSPU
Cals Bike Sprint
15 Wall Balls
Cals Row Sprint
B)E3M/4R
300' Shuttle Run
15 KB Russian Swings
D)E3M/4R
10 Kipping HSPU
Cals Bike Sprint
Thursday July 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
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
Wednesday July 4th 2018
A)Find a 1RM
1 Hang Squat Clean to Thruster
B)Every 2:30/6 Sets
10 Kipping C2B
1 PP/1 PJ/1 SP
C)E3M/5R
250m Row Sprint (as fast as possible)
1 Hang Squat Clean to Thruster
B)Every 2:30/6 Sets
10 Kipping C2B
1 PP/1 PJ/1 SP
C)E3M/5R
250m Row Sprint (as fast as possible)
Tuesday July 3rd 2018
A)E3M/7R (all 3 exercises in a row)
5/sd BB Front Rack Walking Lunges
Handstand Walk or HSPU
10 T2B
B)Every 1:15/6 Sets (build to a heavy wt)
10 DB Chest Press
10 Bent Over BB Rows
6-8/sd Bridge DB Drag
5/sd BB Front Rack Walking Lunges
Handstand Walk or HSPU
10 T2B
B)Every 1:15/6 Sets (build to a heavy wt)
10 DB Chest Press
10 Bent Over BB Rows
6-8/sd Bridge DB Drag
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