Friday May 31st 2019

A)E2M/8R
3 BB DL

B)E1:15/6R
6 Prone Inc DB Rows
Alt With
Ring Dips

C)E1:15/6R
6 Ez Bar Skull Crushers
Alt With
6 BB Biceps Curls

Thursday May 30th 2019

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

B)12min EMOM
5 PWR Cleans 75%
Alt With
Paralette Push Ups

C)2mi Jog at med intensity

Wednesday May 29th 2019

A)E1:30/10R
2 Snatch (from floor)

B)12min EMOM
Bar MU
Alt With
Deficit HSPU

C)C)E5M/3R
500m Row Sprint 

Tuesday May 28th 2019

A)E2M/6R
Ring Dips
Dbl Unders

B)E1:30/10R
1 Hang Squat Clean to Thruster
1 Split Jerk

C)E3M/4R
100' Farmer Carry
10 Over Shoulder Sandbag Throw
10 Burpees

Monday May 27th 2019

A)E2M/8R (build to a heavy wt)
2 Front Squats

B)E1:15/6R
3 Bench Press
Alt With
3 DH Weighted C2B

C)5-6 Sets (rest as needed)
8 GHD HC

Friday May 24th 2019

A)10-1
PWR Cleans
10 Constant Wall Balls

B)For Time
200 Air Squats
100 Push Ups

C)For Time
8x Cal Bike
8x EMOM Burpees

Thursday May 23rd 2019

A)E1:15/6R
3 DB Chest Press
Alt With
3 DH Weighted C2B

B)E1:15/6R
8 RB Triceps Pushdowns
Alt With
8 BB Curls

C)5-6 Sets (rest as needed)
8 GHD HC

Wednesday May 22nd 2019

A)E1:30/10R
1 Pause Hang Squat Clean (just below knee, 2 sec)
1 Pause Hang Squats Clean (just above knee, 2 sec)
1 Split Jerk

B)E2M/6R
5/sd Single Leg BB SLDL

C)E2:30/6R
5/sd Split Squats

Tuesday May 21st 2019

A)E1:15/6R
Cal Row
Alt With
Ring Dips

B)E1:15/6R
10 BB Thrusters
Alt With
10 Kipping C2B

C)E1:30/5R
HS Walk/HSPU/HS Position
Alt With
10 RB Holding Leg Drops

Friday May 17th 2019

A)E3M/4R
10 HPC
10 Burpees

B)E3M/4R
200' Sled Push
Max Push Ups

C)E3M/4R
50' Rope Pull
50' Sled Push
2 Rnds

D)For Time:
5X Cal Ski, Bike and Row

Thursday May 16th 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 DB Drag
Alt With
50'/arm Single Arm Farmer Carry 

Wednesday May 15th 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
T2B
Alt With
10 Stability Ball Hamstring Curls

C)1-10 For Time
Front Squats @ 50%
HSPU

Tuesday May 14th 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 DL

C)3000m Row For Time

Monday May 13th 2019

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

B)E2M/5R
Handstand Walk/Prone Wall Walks
50 DBL Unders

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

Friday May 10th 2019

A)E2M/8R
6 DL

B)18min EMOM
12 DB Front Rack Step Back Lunges 
Alt With
20 Toe Touch Planks
Alt With
6 DH Pull Ups

Thursday May 9th 2019

A)18min EMOM
Kipping Butterfly C2B
5 DBL KB Swing Snatch @ 32kg
10 SB IN OUTS

B)18min EMOM
10 Cal Bike Sprint
50 DBL Unders
10 Weighted Jump Squats with 15lb DB's

Wednesday May 8th 2019

A)E2M/6R (build to a heavy wt) -
2 Bench Press
6 BB Bent Over Reverse Grip Rows

B)E2M/6R
3 Back Squats

C)12min EMOM
Cal Row
Cal Ski

Tuesday May 7th 2019

A)RE2M/3R
8 Linked BB Hang PWR Cleans
8 BB Push Press
Alt With
10 T2B
20 J.Lunges

B)E1:15/6R
8 Dips
Alt With
8/sd Single Arm Ring Rows

Monday May 6th 2019

A)E2M/8R
5 Front Squats

B)12min EMOM
2 Rope Climbs
Alt With
HSPU

C)12min EMOM
6 Eccentric HC
Alt With
8 DH Pull Ups

Friday May 3rd 2019

A)E3M/3R
15 Wall Balls
50 DBL Unders

B)E3M/3R
100' Sled Push
100' Farmer Carry

C)E3M/3R
10 DB Thrusters
10 Burpees

D)20min Mod Intensity
3x Cal Ski
3x Cal Row
400m Run

Thursday May 2nd 2019

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

B)12min EMOM
300' Run Sprints
Alt With
15' Hanstand Walk/HSPU/Position

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