Friday December 21st 2018

9min EMOM

1 Hang PWR Snatch/1 Hang Squat Snatch/2 OHS
3min Ski
3min Bike
9min EMOM
10 BB Thrusters
3min Ski
3min Bike
9min EMOM
10 Kipping Pull Ups
3min Ski
3min Bike
9min EMOM
10 Bar Jump Burpees

Thursday December 20th 2018

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

B)E2M/6R
Bar Muscle Ups
HSPU

C)30sec on 90sec Off
Row Sprints

Wednesday Decmember 19th 2018

A)E2M/6R

2-3 Rope Climbs (dont touch floor)
3 Bench Press

B)E2M/8R
3 Deadlift

C)12min EMOM
100' L Single Arm Farmer Carry
Alt With
100' R Single Arm Farmer Carry

Tuesday December 18th 2018

A)E1:30/10R1 Hang Squat Clean
1 Squat Clean
1 Front Squat

B)E1:30/8R
1 Push Press
1 Push Jerk
1 Split Jerk

C)1-10
Bar Touch Burpees
Kipping Pull Ups

Monday December 17th 2018

A)E3M/7R

50' Sled Pull/Push
20 DB Walking Lunges

B)E2M/6R
8 GHD HC
10 T2B

C)30sec on 90sec Off
Bike Sprints

Alt With
Ski Sprints

Friday December 14th 2018

A)E3M/4R
10 Thrusters
Cals Row Sprint

B)E3M/4R
300' Shuttle Run
15 KB Russian Swings

C)E3M/4R
10 BB DL
Cals Ski Sprint

Thursday December 13th 2018

A)Every 2:30/7 Sets
5/sd DB 90degree Box Step Ups

B)Every 2:30/6 Sets (build to a heavy wt)
10 Bent Over BB Rows
6-8/sd Prone Bridge DB Drag

C)E2:30/5R
50' Single Arm Farmer Carry
15 Back Extensions

Wednesday December 12th 2018

A)18min EMOM
Kipping C2B
5 DBL KB Swing Snatch
10 SB IN OUTS

B)18min EMOM
10 Cal Bike Sprint
50 DBL Unders
10 Weighted Jump Squats

Tuesday December 12th 2018

A)E2M/8R 3 Back Squat B)E1:30/10R
1 Hang PWR Snatch
1 Hang Squat Snatch 2 OHS C)Every 1:15/5-6R 5 Inc DB CP Alt With 10 Rubber Band Holding Leg Drops

Monday December 10th 2018

A)E1:30/10R (no failure) 1 Hang Squat Clean to Thruster 1 Split Jerk B)12min EMOM HS Walk/HSPU Alt With T2B C)E2M/7R Bar MU/Kipping Pull Ups DB Burpees

Friday December 7th 2018

48min Constant Work 3min Row 3min AMRAP (aim for 2 rnds every time) 40 Walking Lunges 20 Push Ups 3min Bike 3min AMRAP (aim for 2 rnds every time) 2 Rope Climbs 100' Sled Push (@ 235lbs total weight)

Thursday December 6th 2018

A)18min EMOM Ring Dips Alt With 8 L Single Arm Ring Rows Alt With 8 R Single Arm Ring Rows B)5RFT Double EMOM DBL Unders Double EMOM Cal Row

C)7min EMOM
work on a weakness

Wednesday December 5th 2018

A))E2M/8R 3 OHS B)E1:15/6R 100' Single Arm Farmer Carry Alt With GHD HC/10 Stability Ball Hamstring Curls C)1-10 For Time Front Squats HSPU

Tuesday November 4th 2018

A)E1:15/9R 1 Hang PWR Clean to Split Jerk 1 Hang Squat Clean to Thruster B)Every 2:30/6 Sets Bar MU/Kipping Pull Ups 10 DB DL C)3000m Row For Time

Monday December 3rd 2018

A)E2:30/7R (build to a heavy wt)
8/sd BB Deficit Step Back Lunges

B)E2M/6R 
Handstand Walk/HSPU
50 DBL Unders

B)E2M/7R (build to a heavy wt)
8 Incline BB Chest Press
8 Alt Hanging Knees to Elbows