A)25min AMRAP
5x Cal Bike
20 BB Front Rack Walking Lunges
10 BB Shoulder to Overhead @ same weight
10min Rest
B)25min AMRAP
5x Cal Row
1.5 EMOM T2B
10 Box Jumps @ 30/24
Thursday January 31st 2019
A)Build to a heavy single (no failure)
Split Jerk
B)E2M/8R
5 BB DL
C)E2M/6R
10 Inc DB CP
T2B
Split Jerk
B)E2M/8R
5 BB DL
C)E2M/6R
10 Inc DB CP
T2B
Wednesday January 30th 2019
A)E1:30/10R
2 Hang Squat Snatch
2 OHS
B)E2:15/6R
HSPU
7 GHD Hamstring Curls
C)2000m Row For Time
2 Hang Squat Snatch
2 OHS
B)E2:15/6R
HSPU
7 GHD Hamstring Curls
C)2000m Row For Time
Tuesday January 29th 2019
A)E1:30/6R
HS Walk Practice or Prone Wall Walks
B)Find a 1RM
Front Squat
C)E2M/6R
EMOM DBL Unders
Max Paralette Push Ups
HS Walk Practice or Prone Wall Walks
B)Find a 1RM
Front Squat
C)E2M/6R
EMOM DBL Unders
Max Paralette Push Ups
Monday January 28th 2019
A)Every 1:30/10 Sets
1 Pause Hang Squat Clean (just above knee, 2sec)
1 Hang Squat Clean (no pause just above knee)
1 Push Jerk
B)20 Burpee Bar MU For Time or 10-1 Pull Ups/Burpees
C)E1:15/6R
15 Back Extensions
Alt With
8/sd DB Prone DB Drag @ 40lbs
1 Pause Hang Squat Clean (just above knee, 2sec)
1 Hang Squat Clean (no pause just above knee)
1 Push Jerk
B)20 Burpee Bar MU For Time or 10-1 Pull Ups/Burpees
C)E1:15/6R
15 Back Extensions
Alt With
8/sd DB Prone DB Drag @ 40lbs
Friday January 25th 2019
A)For Time:
10x EMOM Cals On Bike
100 Air Squats
50 Pull Ups/Trx Rows
50 Push Ups
10x EMOM Cals On Skier
250 DBL Unders
50 Thrusters
50 Russian Swings
10x EMOM Cals On Rower
10x EMOM Cals On Bike
100 Air Squats
50 Pull Ups/Trx Rows
50 Push Ups
10x EMOM Cals On Skier
250 DBL Unders
50 Thrusters
50 Russian Swings
10x EMOM Cals On Rower
Thursday January 24th 2019
A)E1:30/8R
1 Hang PWR Snatch
1 PWR Snatch (from floor)
2 OHS
B)E2M/6R
2 Rope Climbs (no touching ground for advanced)
15 Americanos
C)E2M/5R
Prone Handstand Wall Walks
1 Hang PWR Snatch
1 PWR Snatch (from floor)
2 OHS
B)E2M/6R
2 Rope Climbs (no touching ground for advanced)
15 Americanos
C)E2M/5R
Prone Handstand Wall Walks
Wednesday January 23rd 2019
A)Every 2:30/6R (build to a heavy wt)
20 BB Front Rack Walking Lunges
B)E1:15/6R
6 GHD Hamstring Curls (use a band if needed)
Alt With
3 Reverse Grip Weighted Pull Ups
C)E2M/5R
50'/sd Single Arm DB Farmer Carry (start at 90lbs)
15 Back Extensions
20 BB Front Rack Walking Lunges
B)E1:15/6R
6 GHD Hamstring Curls (use a band if needed)
Alt With
3 Reverse Grip Weighted Pull Ups
C)E2M/5R
50'/sd Single Arm DB Farmer Carry (start at 90lbs)
15 Back Extensions
Monday January 21st 2019
A)Find a 1RM
Hang Squat Clean to Thruster
B)6min EMOM
Bar MU
C)6min EMOM
HSPU (deficit)
D)6min EMOM
DBL Unders (zeus)
Hang Squat Clean to Thruster
B)6min EMOM
Bar MU
C)6min EMOM
HSPU (deficit)
D)6min EMOM
DBL Unders (zeus)
Friday January 18th 2019
50min AMRAP
40cal Row
40 Cal Bike
5/sd DB Split Squats @ 40lbs
10 Butterfly C2B
15 Push Ups
50 DBL Unders
40cal Row
40 Cal Bike
5/sd DB Split Squats @ 40lbs
10 Butterfly C2B
15 Push Ups
50 DBL Unders
Thursday January 17th 2019
A)RE2M/8R
3 Rev Grip Weighted Pull Ups
3 Bench Press
B)4min AMRAP
5 Push Jerk @ 155lbs
10 Box Jump Overs (dont touch box)
15cal Row
2min rest
3 Cycles
Wednesday January 16th 2019
A)6min AMRAP Ladder (1,1,2,2,3,3,ect)
Rope Climbs
HSPU @ 4" Deficit
B)6 Sets
5 DB CP
50 DBL Unders
C)E2M/8R
1 Hang Squat Clean to 5 Thrusters
Rope Climbs
HSPU @ 4" Deficit
B)6 Sets
5 DB CP
50 DBL Unders
C)E2M/8R
1 Hang Squat Clean to 5 Thrusters
Tuesday January 15th 2019
A)E2M/8R
1 Push Press
1 Push Jerk
1 Split Jerk.
B)12min EMOM
30sec Bike Sprint
11 T2B
C)E2M/6R
50' Rope Pull
1 Push Press
1 Push Jerk
1 Split Jerk.
B)12min EMOM
30sec Bike Sprint
11 T2B
C)E2M/6R
50' Rope Pull
50' Sled Push
Monday January 14th 2019
A)9min EMOM
1 Hang Squat Snatch
1 Snatch Balance
1 OHS
B)E2:15/6R
Bar MU
10 Back Squats
C)E2M/5R
100' Sled Push
15 Americanos
1 Hang Squat Snatch
1 Snatch Balance
1 OHS
B)E2:15/6R
Bar MU
10 Back Squats
C)E2M/5R
100' Sled Push
15 Americanos
Friday January 11th 2019
A)E3M/4R
15 Wall Balls
Cals Row Sprint
B)E3M/4R
Bike Sprint
15 KB Russian Swings
D)E3M/4R
10 BB Thrusters
Cals Ski Sprint
15 Wall Balls
Cals Row Sprint
B)E3M/4R
Bike Sprint
15 KB Russian Swings
D)E3M/4R
10 BB Thrusters
Cals Ski Sprint
Thursday January 10th 2019
A)Every 2:30/7 Sets
5 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
100' Sled Push
15 Back Extensions
5 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
100' Sled Push
15 Back Extensions
Wednesday January 9th 2018
A)18min EMOM
C2B
8 DBL KB Swing Snatch
10 V-sit Toe Touches
B)18min EMOM
Cal Ski
50 DBL Unders
8 BB PWR Snatch
C2B
8 DBL KB Swing Snatch
10 V-sit Toe Touches
B)18min EMOM
Cal Ski
50 DBL Unders
8 BB PWR Snatch
Tuesday January 7th 2019
A)E1:30/10R
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk
B)14min EMOM
Max Reps Ring Dips
Alt With
8 BB DL
C)E2:15/5R
6 DB Curls (AHAP)
45sec Weighted Plank
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk
B)14min EMOM
Max Reps Ring Dips
Alt With
8 BB DL
C)E2:15/5R
6 DB Curls (AHAP)
45sec Weighted Plank
Monday January 7th 2019
A)E2M/7R
5/sd DB Split Squats
B)12min EMOM
300' Run Sprints
Alt With
Hanstand Walk/HSPU
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
Hanstand Walk/HSPU
C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows
Friday January 4th 2019
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 January 3rd 2019
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
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
Wednesday January 2nd 2019
A)E2M/8R
5 Back Squats
B)E2M/5R
10 KB Americanos
5 Ring Dips
C)E2M5R/ Sets
5 Incline BB Chest Press
5/sd DB Rows
D)For Cals:
4min Bike
4min Ski
5 Back Squats
B)E2M/5R
10 KB Americanos
5 Ring Dips
C)E2M5R/ Sets
5 Incline BB Chest Press
5/sd DB Rows
D)For Cals:
4min Bike
4min Ski
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