Wednesday May 1st 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 Weighted Back Extensions

Tuesday April 30th 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 April 29th 2019

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

B)E2M/6R
Ring MU or
6 Ring PU
6 Ring Dips

D)10-1
BB Front Squats
Bar Jump Burpees

Friday April 26th 2019

A)50min AMRAP
3x cal Bike
2RNDS
(30 Air Squats,EMOM Kipping C2B)
3x cal Ski
2RNDS
(EMOM Devil Presses,EMOM T2B)

Thursday April 25th 2019

A)E2M/8R
3 BB DL

B)E2M/8R
3 Bench Press
2 Rope Climbs (no touching grnd)

C)E3M/5R
250m Row Sprint

Wednesday April 24th 2019

A)E1:30/9R (3@185,195,205) Link all your reps
3 Hang Pwr Clean
3 PWR Clean From Floor
3 Push Jerk

B)E2:15/6R
Ring MU/Ring Pull Ups
10 Back Squats

C)E2M/5R
100' Sled Push
10 Burpees

Tuesday April 23rd 2019

A)Every 2:30/6R
20 BB Front Rack Walking Lunges

B)E2M/6R
8 GHD Hamstring Curls
40 Zeus DBL Unders

C)E2M/5R
16 Prone DB Drag
15 T2B

Friday April 19th 2019

A)20min AMRAP
5x Cal Bike
20 BB Front Rack Walking Lunges
10 BB Shoulder to Overhead @ same weight

10min Rest

B)20min AMRAP
5x Cal Row
EMOM Burpees
10 Box Jumps @ 30/24 

Thursday April 18th 2019

A)Build to a heavy single (no failure)
Split Jerk

B)E2M/8R
6 BB DL

C)E2M/6R
6 Inc DB CP
6 Bent Over DB Rows

Wednesday April 17th 2019

A)E1:30/10R
Kipping PU
Dips

B)E2:15/6R
T2B
6 GHD Hamstring Curls

C)3000m Row For Time

Tuesday April 16th 2019

A)E1:30/6R
HS Walk Practice/HSPU/Military Press

B)Find a 1RM
Front Squat

C)E2M/6R
EMOM DBL Unders
Max Paralette Push Ups

Monday April 15th 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 Split Jerk

B)30 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 April 12th 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 April 11th 2019

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

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

C)E1:15/6R
8/sd RB Prone Rev Flys
100'/arm Single Arm Farmer Carry 

Wednesday April 10th 2019

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

B)18min EMOM
Cal Ski
DBL Unders
8 KB Swing Snatch

Tuesday April 9th 2019

A)E1:30/8R
5 Linked PWR Cleans
5 Linked Push Jerks

B)E2M/6R
T2B or Rings
20 J.Lunges

C)10sec On 50sec Off/8RNDS
BIke Sprints

Monday April 8th 2019

A)E2M/8R
3 BB DL

B)E1:15/6R
3 Bench Press
Alt With
3 Weighted Prone Pull Ups

C)E1:15/6R
6 GHD HC
Alt With
3 Weighted Triceps Dips

Friday April 5th 2019

A)E3M/4R
15 Wall Balls
Cals Row Sprint

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

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

Thursday April 4th 2019

A)E2M/6R
1-4 Atlas Stone Lifts

B)E2M/6R
8/sd Split Squats

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

Wednesday April 2nd 2019

A)Every 2:30/6 Sets
Bar MU/Kipping Pull Ups
10 DB DL

B)E2M/5R
HSPU
50 DBL Unders

B)E1:15/6R (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd RB Prone Rev Flys

Tuesday April 2nd 2019

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

B)12min EMOM
30sec Bike Sprint
10 Ring Rows

C)E2M/6R
50' Rope Pull
50' Sled Push 

Monday April 1st 2019

A)E1:30/7R
10 Front Squats
10 Dips

B)E1:30/7R
10 GHD HC
10 T2B

C)E1:30/5R
10/sd Walking Lunges