Friday March 29th 2019

48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
10 Burpee Box Jump Overs
MU/Kipping Pull Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
10 BB HC
100' Sled Push @ Body WT

Thursday March 28th 2019

A)E2M/8R (build to a heavy wt)
6-8 Atlas Stone Lifts

B)E2M/6R
8 Bench Press
2 Rope Climbs

C)E1:15/6R
8/sd RB Prone Rev Flys
50'/arm Single Arm Farmer Carry @ start at 85lbs

Wednesday March 27th 2019

A)18min EMOM
Ring Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows

B)Every 1:15/6 Sets
3 T2B/3 COB Pull Ups/3 C2B
Alt With
10 GHD or SB HC

C)10-1 For Time
Front Squats @ 155lbs
Bar Jump Burpees

Tuesday March 25th 2019

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 SLDL

C)3000m Row For Time

Monday March 25th 2019

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

B)E2M/6R
HSPU
50 DBL Unders

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

Friday March 22nd 2019

50min AMRAP
3x Cal Ski
3x Cal Row
3x Cal Bike
20 J.Lunges
Kipping C2B
Push Ups
100 Zeus Rope Skips

Thursday March 21st 2019

A)E2M/6R
1-4 Atlas Stone Lifts
50 Zeus DBL Unders

B)E2M/6R
8/sd Split Squats

C)E1:15/6R
16 Prone Single Arm Rev Flys
Alt With
50'/arm Single Arm Farmer Carry 

Wednesday March 20th 2019

A)6min AMRAP Ladder (1,1,2,2,3,3,ect)
Rope Climbs (constant at 1)
HSPU

B)E1:15/6R
5 DB CP
Alt With
10 BB DL @ 50%

C)E2M/6R
5 Dips
5 DB Curls

Tuesday 19th March 2019

A)E2M/8R
1 PWR Clean
5 Hang PWR Cleans
1 Split Jerk.

B)12min EMOM
30sec Bike Sprint
11 T2B

C)E2M/6R
50' Rope Pull
50' Sled Push 

Monday March 18th 2019

A)E2:15/6R
5 Military Press
5 GHD HC

B)E2:15/6R
Bar MU
10 Back Squats

C)E2M/5R
100' Sled Push
15 Americanos

Friday March 15th 2019

54min Constant Work
3min Row
3min DBL Unders
3min Bike
3min AMRAP
20 Air Squats
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 March 14th 2019

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

B)Every 2:30/6 Sets (build to a heavy wt)
8 Bent Over BB Rows
8/sd Prone DB Reverse Flys (for core)

C)E2:30/5R
EMOM Cal Row
Max Push Ups

Wednesday March 13th 2019

A)18min EMOM
C2B
15 KB Americanos
10 V-sit Toe Touches

B)18min EMOM
Cal Ski
DBL Unders
8 BB PWR Snatch

Tuesday March 12th 2019

A)E1:30/10R
2 Hang Squat Cleans
2 Push Jerk

B)E1:15/6R
Max Reps Ring Dips
Alt With
8 BB DL

C)E2:15/5R
8 Incline DB Chest Press
10 Rubber Band Holding Leg Drops

Monday March 11th 2019

A)E2:30/7R
8/sd DB Split Squats

B)E1:15/6R
8 GHD HC
Alt With
3 Military Press

C)12min EMOM (AHAP)
8 Left Arm KB Bent Over Rows
Alt With
8 Right Arm KB Bent Over Rows

Friday February 8th 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)

Thursday February 7th 2019

A)E2M/7R
5/sd DB Split Squats

B)12min EMOM
300' Run Sprints

Alt With

Wall Walk/Hanstand Walk

C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows

Wednesday February 6th 2019

A)E1:30/10R
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk

B)14min EMOM
5 DB Chest Press
Alt With
5 GHD HC

C)12min EMOM
5 DB Curls (AHAP)
Alt With
10 Back Extensions

Tuesday February 5th 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)E2:30/5R
8/sd Prone RB Rev Flys
T2B

Monday March 4th 2019

A)E2M/8R (build to a heavy wt)
5 Back Squats

B)E2M/5R
5 Ring Dips
5/sd DB Rows

D)For Time
4x Cal Bike
4x Cal Ski