A)24min EMOM
8 deadlifts
10 wall-ball shots
Calorie row
Handstand push-ups/8 Push Press
B)E2:15/6R
3 Incline Bench Press
2 Rope Climbs
Friday September 28th 2018
A)E1:30/10R
2 PWR Cleans B)Every 2:30/5 Sets (build to a heavy wt) 8 Bent Over BB Rows 8/sd Prone Shoulder Touches (do this but touch your opposite shoulder blade) C)E2:30/5R8 BB Skull Crushers
8 DB Biceps Curls
2 PWR Cleans B)Every 2:30/5 Sets (build to a heavy wt) 8 Bent Over BB Rows 8/sd Prone Shoulder Touches (do this but touch your opposite shoulder blade) C)E2:30/5R8 BB Skull Crushers
8 DB Biceps Curls
Thursday September 27th 2018
A)E3M/3R
15 DB Thrusters
Row Sprint
B)E3M/3R
300' Shuttle Run
15 DB Thrusters
Row Sprint
B)E3M/3R
300' Shuttle Run
MU/Kipping C2B
D)E3M/3R
D)E3M/3R
Bike Sprint
10 Box Jumps @ 30"
10 Box Jumps @ 30"
Wednesday September 26th 2018
A))E2:30/7R
8/sd DB High Step Ups
C)Every 1:15/6 Sets
8 DB Prone Grip Shoulder Press
10 Stability Ball In Outs
C)12min EMOM
8 Left Arm Single Arm Ring Rows
Alt With
8 Right Arm Single Arm Ring Rows
8/sd DB High Step Ups
C)Every 1:15/6 Sets
8 DB Prone Grip Shoulder Press
10 Stability Ball In Outs
C)12min EMOM
8 Left Arm Single Arm Ring Rows
Alt With
8 Right Arm Single Arm Ring Rows
Tuesday September 25th 2018
A)E2M/8R (no failure)
1 Hang Squat Clean to Thruster
1 Split Jerk
B)E2M/6R
10 Kipping HSPU
50 DBL Unders
C)5RFT
1 Hang Squat Clean to Thruster
1 Split Jerk
B)E2M/6R
10 Kipping HSPU
50 DBL Unders
C)5RFT
10 Butterfly Pull Ups
10 Americanos @ 32kg
15 Jump Squats
1min Rest
10 Americanos @ 32kg
15 Jump Squats
1min Rest
Monday September 24th 2018
A)Find a 3RM
Back Squats
B)E2:30/6R
8 DB SLDL
8 Bench Press
C)12min AMRAP
10 T2B
5 Burpees (try them again)
20 Cal Bike
Back Squats
B)E2:30/6R
8 DB SLDL
8 Bench Press
C)12min AMRAP
10 T2B
5 Burpees (try them again)
20 Cal Bike
Friday September 21st 2018
45min EMOM
Row Sprints
Alt With
Hanstand Walk/HSPU/BB SP
Alt With
8 Left Arm KB Bent Over Rows
Alt With
8 Right Arm KB Bent Over Rows
Alt With
16 Prone Alt Leg/Arm Raises
16 Prone Alt Leg/Arm Raises
Thursday September 20th 2018
E3M/6R
Kipping Ring Pull Ups
Kipping Ring Pull Ups
20 DB Walking Lunges
B)E3M/6R
5/sd Single Arm Ring Rows
T2B
C)For Time:
75 Box Jumps
50 KB Americanos
25 Cal Ski
B)E3M/6R
5/sd Single Arm Ring Rows
T2B
C)For Time:
75 Box Jumps
50 KB Americanos
25 Cal Ski
Wednesday September 19th 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)12min EMOM
T2B
Alt With
5/sd KB Snatch
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)12min EMOM
T2B
Alt With
5/sd KB Snatch
Tuesday September 18th 2018
A)E2M/6R
1-4 Sandbag Lifts
50 DBL Unders B)E2:30/6R 8 BB DL Push Ups (to failure) C)30sec on 90sec Off Row Sprints
1-4 Sandbag Lifts
50 DBL Unders B)E2:30/6R 8 BB DL Push Ups (to failure) C)30sec on 90sec Off Row Sprints
Monday September 17th 2018
A)10-1
Burpees
Pull Ups
B)E2M/8R
8 Back Squats
C)12min EMOM
HSPU
Alt With
5/sd Single Leg SBHC
Friday September 14th 2018
A)Every 2:30/7R
5/sd DB 90degree Box Step Ups
B)21min EMOM
10 DB Skull Crushers (parallel)
100 DB 2 Hand Farmer Carry
10 DB Curls (parallel to prone)
5/sd DB 90degree Box Step Ups
B)21min EMOM
10 DB Skull Crushers (parallel)
100 DB 2 Hand Farmer Carry
10 DB Curls (parallel to prone)
Thursday September 13th 2018
A)1mi Run
B)18min EMOM
10 L Single Arm DB Rows
10 R Single Arm DB Rows
6-10 GHD HC/10 Stability Ball Hamstring Curls
C)2000m Row
B)18min EMOM
10 L Single Arm DB Rows
10 R Single Arm DB Rows
6-10 GHD HC/10 Stability Ball Hamstring Curls
C)2000m Row
Wednesday September 12th 2018
A)E2M/8R
2 Front Squat
B)Every 1:15/5R
5 DB Seated Shoulder Press (build to a heavy wt)
Alt With
5/sd Alternating Hanging Knees To Elbows
C)E1:15/6R
6 Weighted Back Extensions
Alt With
6 Triceps Dips
2 Front Squat
B)Every 1:15/5R
5 DB Seated Shoulder Press (build to a heavy wt)
Alt With
5/sd Alternating Hanging Knees To Elbows
C)E1:15/6R
6 Weighted Back Extensions
Alt With
6 Triceps Dips
Tuesday September 11th 2018
A)E2M/8R (build to a heavy wt)
6 BB SLDL
3 Bench Press
B)E2M/5R
3 Prone Grip Weighted Pull Ups
50 DBL Unders
C)E2:30/5R
200m Run Sprint
6 BB SLDL
3 Bench Press
B)E2M/5R
3 Prone Grip Weighted Pull Ups
50 DBL Unders
C)E2:30/5R
200m Run Sprint
Monday September 10th 2018
A)E2M/8R (no failure)
1 Hang Squat Clean to Thruster
B)Every E2M/6R
1 Legless Rope Climb
10 Kipping HSPU
C)E2:30/4R
500mm Row Sprint (as fast as possible)
1 Hang Squat Clean to Thruster
B)Every E2M/6R
1 Legless Rope Climb
10 Kipping HSPU
C)E2:30/4R
500mm Row Sprint (as fast as possible)
Friday September 7th 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 August 6th 2018
A)E2M/8R (build to a heavy wt)
2 Back Squats
B)E2M/5R
2 Bar Muscle Ups
10 DBL KB Americanos
or
Kipping C2B
Ring Dips
C)Every 1:15/ Sets (build to a heavy wt)
6 BB Chest Press
Alt With
5/sd Bent Over DB Rows
Wednesday September 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
Tuesday September 4th 2018
A)E2:30/8R
6 DB Split Squats
B)E2:30/5R6 Incline DB Chest Press
100' Sandbag Carry
C)14min EMOM
40 Zeus Rope DBL Unders
Alt With
Ring Pull Ups
6 DB Split Squats
B)E2:30/5R6 Incline DB Chest Press
100' Sandbag Carry
C)14min EMOM
40 Zeus Rope DBL Unders
Alt With
Ring Pull Ups
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