Wednesday July 31st 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

Tuesday July 30th 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 

Monday July 29th 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

Friday 25th July 2019

A)50min AMRAP
3xcal Bike
2RNDS
(30 Air Squats,EMOM Kipping C2B)
3xcal Row
2RNDS
(7 Devil Presses, 10 T2B)

Thursday July 25th 2019

A)E2M/8R
3 DL

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

C)E2M/8R
5 EZ Bar Skull Crushers
5 BB Curls

Wednesday July 24th 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 July 23rd 2019

A)E1:30/9R Link all your reps
2 Hang Pwr Clean
2 PWR Clean From Floor
2 Squat Cleans

B)E2:15/6R
5/sd Walking DB Lunges

C)E2M/5R
100' Sled Push
15 Back Extensions

Monday July 22nd 2019

A)E1:30/9R (build to a heavy wt)
2 Split Jerk

B)E2M/8R
2 Front Squats

C)E2M/6R
Bar MU/Kipping PU
Dbl Unders

Friday July 19th 2019

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

B)E3M/3R
100' Sled Push
10 Burpees

C)E3M/3R
10 DB Thrusters
Kipping Pull Ups

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

Thursday July 18th 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

Wednesday July 17th 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 July 16th 2019

A)Every 1:15/6 Sets (build to a heavy wt)
10 DB SLDL
Alt With
5/sd Kneeling Single Arm DB SP

B)Every 2min/7 Sets
5 Box Jumps
2 Rope Climb to 15' (don't touch ground)

C)E3M/5R
T2B
8/sd Prone RB Rev Flys

Monday July 15th 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 PWR Cleans
Bar Jump Burpees

Friday July 12th 2019

A)E3M/4R
100' Sled Push
Cals Row Sprint

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

D)E3M/4R
10 DB Thrusters
Cals Ski Sprint

Thursday July 11th 2019

A)E2M/6R
10/sd Split Squats

B)E1:30/5R
10 BB Curls
Alt With
10 Skull Crushers

C)E1:15/6R
200' Farmer Carry
Emom Burpees

Wednesday July 10th 2019

A)E2M/8R
10 DB DL

B)E2M/6R
HSPU
50 DBL Unders

B)E1:30/4-5R (build to a heavy wt)
10 Incline BB Chest Press
Alt With
10/sd RB Prone Rev Flys

Tuesday July 9th 2019

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

B)E2M/6R
Kipping Pull Ups
30sec Bike Sprint

C)E2M/6R
50' Rope Pull
50' Sled Push 

Monday July 8th 2019

A)E2M/6R
10 Front Squats via Clean
10 Dips

B)E2M/6R
10 GHD HC
10 T2B

C)E2:30/5R
10/sd DB Walking Lunges

Friday July 5th 2019

A)48min Constant Work
3min Bike
2RNDS
30 Air Squats
10 Ring Rows
3min Row
2RNDS
10 Burpees
10 T2B

Thursday July 4th 2019

A)E2M/6R
Ring Dips
T2B

B)E2M/8R
5 Back Squats

C)E5M/3R
500m Row Sprint

Wednesday June 3rd 2019

A)E2:30/6R
5 Bench Press
2 Rope Climbs

B)E2:30/6R
5 Military Press
5/sd Single Arm DB Rows

C)E2M/5R
5 GHD Hamstring Curls 

Tuesday July 2nd 2019

A)Every 1:30/10R
2 Hang Squat Clean
2 Front Squat
2 Push Jerk

B)Every 2:30/6R
20 DB Front Rack Walking Lunges
5 DH Pull Ups

C)E2M/5R
50'/sd Single Arm DB Farmer Carry (start at 90lbs)
15 Back Extensions