Wednesday October 31st 2018

A)E1:30/6R
5/sd Split Squats
5/sd Single Arm DB Rows
then Switch Sides B)E1:15/7R 2 Rope Climbs Alt With 10 BB SLDL C)10-1

T2B
Bar Touch Burpees

Tuesday October 30th 2018

A)E1:30/8R 3 DL 1 Hang Squat Clean to Thruster 1 Push Jerk 1 Split Jerk B)E2M/6R Max Ring Dips 10 Biceps Curls C)E3M/5R 250m Row Sprint 50 DBL Unders

Monday October 28th 2018

A)E3M/6R (all 3 exercises in a row) 10 DB Front Rack Walking Lunges T2B HSPU B)E1:15/6R (build to a heavy wt) 3 Bench Press Alt With 10 Bent Over DB Rows

C)8min Max Cal on Bike

Friday October 26th 2018

40min AMRAP (at mod to high Int)
500m Row
200 Skips
25/sd Single Arm DB Push Press (alternate any way you want)
100 Air Squats
500m Ski

Thursday October 25th 2018

A)E2M/8R
5 Military Press

B)E2M/8R
5 BB DL

E2:30/6R
100' L Farmer Carry
100' R Farmer Carry
10 RB Holding Leg Drops

Wednesday October 24th 2018

E3M/6R 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

Tuesday October 23rd 2018

A)E2M/6R
1-4 Sandbag Lifts
50 DBL Unders

B)RE90sec/6R
10 BB SLDL
Push Ups (to failure)

C)30sec on 90sec Off
Row Sprints

Monday October 22nd 2018

A)E2M/8R (build to a heavy wt) 2 Back Squats B)E2M/7R
Bar Muscle Ups C)Every 1:15/6 Sets (build to a heavy wt) 5 Incline BB Chest Press Alt With 5/sd DB Rows"

Friday October 19th 2018

48min Constant Work
3min Row
3min Skipping
3min Bike
3min AMRAP
20 J.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 October 18th 2018

A)E2M/6R
6-10 GHD HC 50 Zeus DBL Unders

B)E2M/6R
Kipping Pull Ups7 Incline DB Chest Press

C)10min EMOM
7 L Single Arm Ring Rows
Alt With
7 R Single Arm Ring Rows

Wednesday October 17th 2018

A)E2M/7R1 Clean
7 Front Squats
7/sd Single Arm DB Push Press

B)E1:15/6R
Max Ring Dips
Alt With
7 EZ Bar Curls

C)6RNDS
10 T2B
10 Bar Touch Burpees

Tuesday October 16th 2018

A)E2M/6R (build to a heavy wt)
3 Military Press 
6 DB Bent Over Rows

B)E2M/6R
2 Rope Climbs
6 Box Jump Overs (dont touch box)

C)5 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints

Monday October 15th 2018

A)E3M/6R5 Reverse Grip C2B
5/sd DB Deficit SBL

B)7min EMOM
7 BB Hang Cleans

C)7min EMOM
Push Ups

D)7min EMOM
15 Reverse Hyper Extensions

Friday October 12th 2018

A)15min EMOM
50' Sled Push to Drag 6-10 GHD HC 6/sd KB Cleans

B)15min EMOM 10 BB DL 6 Dips Cal Ski

C)E2M/4R
10/sd Ext Shoulder Rotation
20 Body WT Calf Raises

Thursday October 11th 2018

A))E1:15/9R (3@195,205,215) 5/sd Deficit SBL C)Every 1:15/6 Sets 8 DB Shoulder Press (build to a heavy wt) 10 Stability Ball In Outs C)12min EMOM 8 Left Arm Single Arm Ring Rows Alt With 8 Right Arm Single Arm Ring Rows

Wednesday October 10th 2018

A)E2M/8R 5 Linked BB PWR Cleans
5 Push Press B)E3M/4R 100 DBL Unders
6 Over Shoulder Med Ball Throws C)5RFT Butterfly Pull Ups 10 Americanos @ 32kg Cal Ski 1min Rest

Tuesday October 9th 2018

A)E2M/8R 3 Back Squats B)E2:30/6R 8 BB SLDL 8 Incline DB Chest Press C)8min AMRAP 10 T2B 5 Burpees 20 J.Lunges

Friday October 5th 2018

A)45min EMOM
8 L Deficit Step Back Lunges 

8 Right Deficit Step Back Lunges
8 BB Skull Crushers
30sec Plank with a plate on your lower back
8 Box Jumps (AHAP)

Thursday October 4th 2018

A)Every 1:30/10 Sets
4 HPC

4 PC

B)E2M/6R
Bar Muscle Ups

C)E1:15/6R
10 

Back Extensions
Alt With
10 Stability Ball In and Outs

Wednesday October 3rd 2018

A)Every 2min/8 Sets (build to a heavy wt)
3 Military Press

B)7min EMOM
Ring Dips

C)7min EMOM
8 BB SLDL

D)7min EMOM
10 Burpees

Tuesday October 2nd 2018

A)E2M/6R
Rev Grip Pull Ups
50' Sled Push

B)21min EMOM
20 J.Lunges
10 T2B
10 KB Americanos

C)7min EMOM
Deficit Push Ups