48min Constant Work @ Mod Int
3min Reverse Skips
3min Bike
3min Row
2RNDS of:
40 Air Squats
20 Push Ups
10 Pull Ups
Thursday June 27th 2019
A)E1:30/8R
1 MP
1 PP
1 PJ
1 SJ
B)12min EMOM
300' Shuttle Run
Alt With
1-4 Atlas Stone Lifts
C)E1:15/5R
6 DB Reverse Flys
Alt With
6/sd Prone DB Drag
1 MP
1 PP
1 PJ
1 SJ
B)12min EMOM
300' Shuttle Run
Alt With
1-4 Atlas Stone Lifts
C)E1:15/5R
6 DB Reverse Flys
Alt With
6/sd Prone DB Drag
Wednesday June 26th 2019
A)E2M/8R
6 Back Squats
B)E1:15/6R
Max Paralette HSPU
Alt With
10 KB Americanos
C)E1:15/6R
6 BB Skull Crushers
Alt With
6 BB Curls
6 Back Squats
B)E1:15/6R
Max Paralette HSPU
Alt With
10 KB Americanos
C)E1:15/6R
6 BB Skull Crushers
Alt With
6 BB Curls
Tuesday June 25th 2019
A)E2M/8R
2 DL
B)E1:15/6R
3 Bench Press
Alt With
6/sd Single Arm DB Rows
C)10-15 For Time:
Cal Row
T2B
2 DL
B)E1:15/6R
3 Bench Press
Alt With
6/sd Single Arm DB Rows
C)10-15 For Time:
Cal Row
T2B
Monday June 24th 2019
A)E1:30/9R Link all your reps
3 Hang Pwr Clean
3 PWR Clean From Floor
3 Push Jerk
B)12min EMOM
30sec Handstand Balance
Alt With
8 Front Squats With Complex Wt
C)10-1 For Time
Kipping Pull Ups
Burpee Box Jump Overs (don't touch box)
3 Hang Pwr Clean
3 PWR Clean From Floor
3 Push Jerk
B)12min EMOM
30sec Handstand Balance
Alt With
8 Front Squats With Complex Wt
C)10-1 For Time
Kipping Pull Ups
Burpee Box Jump Overs (don't touch box)
Friday June 21st 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
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 June 20th 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
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 June 19th 2019
A)18min EMOM
Ring Dips
Alt With
8 L Single Arm KB Rows
Alt With
8 R Single Arm KB Rows
B)Every 1:15/6 Sets
T2B
Alt With
6 GHD HC/10 Stability Ball Hamstring Curls
C)1-10 For Time
Front Squats @ 50%
HSPU
Ring Dips
Alt With
8 L Single Arm KB Rows
Alt With
8 R Single Arm KB Rows
B)Every 1:15/6 Sets
T2B
Alt With
6 GHD HC/10 Stability Ball Hamstring Curls
C)1-10 For Time
Front Squats @ 50%
HSPU
Tuesday June 18th 2019
A)E1:30/10R
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)2000m Row For Time
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)2000m Row For Time
Monday June 16th 2019
A)E2:30/7R (build to a heavy wt)
8/sd BB Front Rack Step Back Lunges
B)E2M/6R
5 Incline DB Chest Press
DBL Unders
B)E3:30/5R (build to a heavy wt)
8/sd Prone Reverse RB Flys
200' DB Farmer Carry
8/sd BB Front Rack Step Back Lunges
B)E2M/6R
5 Incline DB Chest Press
DBL Unders
B)E3:30/5R (build to a heavy wt)
8/sd Prone Reverse RB Flys
200' DB Farmer Carry
Friday June 14th 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
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 June 13th 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
50'/arm Single Arm Farmer Carry @ start at 85lbs
6-8 Atlas Stone Lifts
B)E2M/6R
8 Military Press
2 Rope Climbs
C)E1:15/6R
8/sd RB Prone Rev Flys
50'/arm Single Arm Farmer Carry @ start at 85lbs
Wednesday June 12th 2019
A)18min EMOM
C2B
15 KB Americanos
10 V-sit Toe Touches
B)18min EMOM
Cal Ski
DBL Unders
8 KB Swing Snatch
C2B
15 KB Americanos
10 V-sit Toe Touches
B)18min EMOM
Cal Ski
DBL Unders
8 KB Swing Snatch
Tuesday June 11th 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
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 June 10th 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
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 June 7th 2019
A)50min Constant Work @ Moderate Intensity
5xcals Ski
15 Burpee Box Jump Overs
5xcals Row
300' Sled Push
5xcals Bike
300' Sandbag Farmer Carry
5xcals Ski
15 Burpee Box Jump Overs
5xcals Row
300' Sled Push
5xcals Bike
300' Sandbag Farmer Carry
Thursday June 6th 2019
A)Build to, and do two sets a 90% 1rm
2 Front Squats
B)E2M/6R
2 DH Weighted C2B
50 DBL Unders
C)5 sets (rest as needed)
6 Weighted Back Extensions (3sec eccentric tempo)
2 Front Squats
B)E2M/6R
2 DH Weighted C2B
50 DBL Unders
C)5 sets (rest as needed)
6 Weighted Back Extensions (3sec eccentric tempo)
Wednesday June 5th 2019
A)2mi Run For Time: Record Time
B)E1:15/6R (build to a heavy wt)
6 BB Skull Crushers
Alt With
6 BB Curls
C)10sec on/50sec off/8RNDS
Air Bike (absolute MAX intensity)
B)E1:15/6R (build to a heavy wt)
6 BB Skull Crushers
Alt With
6 BB Curls
C)10sec on/50sec off/8RNDS
Air Bike (absolute MAX intensity)
Tuesday June 4th 2019
A)E1:30/10R(dont dump bar until done)
1 Hang Squat Clean (above knee)
1 Hang Squat Clean (just below knee)
1 Squat Clean (from floor)
B)E2M/6R
HSPU
Kipping Pull Ups
C)E3M/5R
8/sd Prone Rubber Band Reverse Flys
T2B
1 Hang Squat Clean (above knee)
1 Hang Squat Clean (just below knee)
1 Squat Clean (from floor)
B)E2M/6R
HSPU
Kipping Pull Ups
C)E3M/5R
8/sd Prone Rubber Band Reverse Flys
T2B
Monday June 3rd 2019
A)E2M/8R
2 DL
B)Find a 1RM
Bench Press
C)12min EMOM
2 Hang PWR Snatch
2 OHS
Alt With
2 DL
B)Find a 1RM
Bench Press
C)12min EMOM
2 Hang PWR Snatch
2 OHS
Alt With
Ring Dips
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