Friday August 30th 2019

A)E3M/4R
EMOM Ring Dips
EMOMcal Row Sprint

B)E3M/4R
EMOM Pull Ups
300' Shuttle Run

C)E3M/4R
EMOM Push Ups
EMOMcal Bike Sprint

Thursday August 29th 2019

A)E2M/8R
5 Front Squats

B)Find a 1RM
Military Press

C)E2M/5R
45sec Weighted Plank
8 Wide Grip Ring Rows

Wednesday August 28th 2019

A)E1:30/10R
1 Squat Clean
1 Front Squat
1 Split Jerk

B)E2M/6R
2 Rope Climbs
EMOM HSPU

C)E4M/3R
400m Run Sprint

Tuesday August 27th 2019

A)6min EMOM
100' Sled Push

B)6min EMOM
5 DH Pull Ups

C)6min EMOM
20 J.Lunges

D)6min EMOM
EMOM Cal Ski

E)E2M/5R
10 Back Extensions
5/sd DB Ext Shoulder Rotations

Monday August 26th 2019

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

B)E2M/6R
T2B
5/sd Swing Snatch

C)E2M/5R
8/sd Prone RB Rev Flys

Friday August 23rd 2019

48min Constant Work @ Mod Int
3min Reverse Skips
3min Bike
3min Row
2RNDS of:
40 Air Squats
20 Push Ups
10 Pull Ups

Thursday August 22nd 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
5 DB Reverse Flys
Alt With
5/sd Prone DB Drag

Wednesday August 21st 2019

A)E2M/8R
5 Back Squats

B)E1:15/6R
30sec Vsit Paralette Hold
Alt With
10 KB Americanos AHAP

C)E1:15/6R
5 BB Skull Crushers
Alt With
5 BB Curls

Tuesday August 20th 2019

A)E2M/8R
5 DL

B)E1:15/6R
5 Bench Press
Alt With
5/sd Single Arm DB Rows

C)10-15 For Time:
Cal Row
T2B
1min Rest

Monday August 19th 2019

A)E1:30/9R Link all your reps
2 Hang Pwr Clean
2 Hang Squat Cleans
4 Push Press

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 August 16th 2019

A)8min AMRAP
Double Cal Ski
20 J.Lunges

10 min Rest

B)8min AMRAP
Double Cal Row
20 Push Ups

10min Rest

C)8min AMRAP
100' Sandbag Carry
100' Sled Push @ Body WT

Thursday August 15th 2019

A)E2M/6R
6 Bench Press
6 BB SLDL

B)E2M/6R
2 Rope Climbs
6 Box Jump Overs

C)6 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints

Wednesday August 14th 2019

A)18min EMOM
EMOM Kipping C2B
6/sd KB Swing Snatch
10 Leg Drops

B)18min EMOM
EMOM Cal Row Sprint
50 DBL Unders or Skips
10 Weighted DB Jump Squats

Tuesday August 13th 2019

A)RE2M/3R
6 BB PWR Cleans
6 BB Push Press
Alt With
EMOM T2B
EMOM Burpees

B)E1:15/6R
6 GHD HC
Alt With
6/sd Single Arm Ring Rows

Monday August 12th 2019

A)RE2:30/7R
6/sd DB Step Back Lunges

B)1 Mile Jog @ moderate Intensity

C)RE2:15/6R
6 Triceps Dips
6 DB Hammer Curls

Friday August 9th 2019

54min Constant Work @ Moderat Effort
3min Row
3min DBL Unders or Skips
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 August 8th 2019

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

B)12min EMOM
300' Run Sprints
Alt With
8 DB Shoulder Press

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

Wednesday August 7th 2019

A)E2M/8R
8 DL

B)14min EMOM
Max Reps Ring Dips
Alt With
8 Wide Grip Ring Rows

C)12min EMOM
8 DB Curls (AHAP)
Alt With
45sec Weighted Plank 

Tuesday August 6th 2019

A)Every 1:15/6 Sets (build to a heavy wt)
8 DB SLDL
Alt With
8 Standing BB Shoulder Press

B)Every 2min/7 Sets
8 Box Jumps
2 Rope Climbs

C)For Time:
7x Cal Row
100 DB Thrusters

Monday August 5th 2019

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

B)E1:30/7R
EMOM Pull Ups
8 KB Americanos (heavy)

C)Every 1:15/ Sets (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd DB Rows

Friday August 2nd 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

Thursday August 1st 2019

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

B)E2M/8R
5 DL

C)E2M/8R
T2B
5/sd Swing Snatch