Friday November 1st 2019

A)E3M/3R
20 Wall Balls
40 DBL Unders

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

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

5min rest

D)20min AMRAP
3x Cal Bike
3x Cal Row
3x Cal Ski

Thursday October 31st 2019

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

B)Find a 1RM
Military Press

C)E1:15/6R
Max GHD Hamstring Curls
Alt With
50'/arm Single Arm Farmer Carry 

Wednesday October 30th 2019

A)E2M/8R
2 OHS

B)E2M/8R
2 DL

C)E2M/6R
8 DB CP
T2B

Tuesday October 29th 2019

A)Every 1:30/9R
2 Hang Squat Clean
2 Front Squat
2 Push Jerk

B)E1:30/9R
1 Hang Snatch
2 Snatch Balance

C)5RFT
2X Cal SKi
3 Rope Climbs

Monday October 28th 2019

A)E2M/6R
HSPU
DBL Unders

B)6min EMOM
Bar MU/Kipping PU

C)6min EMOM
5 Front Squats Via Clean @ 75%1RM C+J

D)6min EMOM
Ring Dips

Friday October 25th 2019

48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
40 Walking Lunges
20 Push Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
2 Rope Climbs
100' Sled Push

Thursday October 4th 2019

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

B)Find a 1RM (give me your total weight including your body wt)
Prone Grip Dead Hang Pull Ups

C)E1:15/6R
10 DB SLDL

Wednesday October 23rd 2019

A)21min EMOM
Ring Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows

B)5RFT
Double EMOM DBL Unders
Double EMOM Cal Bike

Tuesday October 22nd 2019

A))E1:30/9R
2 Hang Squat Snatch
2 OHS

B)Every 1:15/6 Sets
3 T2B/3 COB Pull Ups/3 C2B
Alt With
10 GHD/10 Stability Ball Hamstring Curls

C)3000m Row For Time

Monday October 21st 2019

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

B)E2M/5R
HSPU
6 Touch and go PWR Cleans

B)E2M/6R (build to a heavy wt)
10 Incline BB Chest Press
Alt Hanging Knees to Elbows

Friday October 18th 2019

A)E3M/4R
20 Fat Bar Front Rack Walking Lunges

B)E3M/4R
100' Sled Push
Pull Ups

C)E3M/4R
Cal Row
Paralette Bar Push Ups

D)1mi Run 

Thursday October 17th 2019

A)E2M/6R
Ring Dips
DBL Unders

B)E1:15/6R
6 GHD HC
Alt With
6 DB Biceps Curls

C)E3M/5R
100'/sd Single Arm Farmer Carry
8/sd DB Prone Rev Flys

Wednesday October 16th 2019

A) E2M/8R
2 Front Squats

B)6min EMOM
HSPU

C)6min EMOM
T2B

D)6min EMOM
5 DL

E)6min EMOM

Bar Touch Burpees

Tuesday October 15th 2019

A)Every 1:30/9 Sets
2 Hang Squat Clean
2 Front Squat
1 Push Jerk
1 Split Jerk

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

C)6min AMRAP
Cal Bike
Emom Kipping Pull Ups

Friday October 11th 2019

A)6min AMRAP
7 Devil Presses
EMOM Kipping Pull Ups

6min Rest

B)6min AMRAP
10 KB DBL Swing Snatch
100' Sled Push

6min Rest

C)6min AMRAP
EMOM Push Ups
20 J.Lunges

D)2RNDS
5min Ski @ Mod Int
5min Bike @ Mod Int

Thursday October 10th 2019

A)14min EMOM
5 Hang Clean/5 Push Press Linked (build to a mod wt first then start EMOM)
Alt With
12 Front Rack DB Walking Lunges

B)14min EMOM
10 Box Jumps (AHAP)
Alt With
5/sd DB Clean and Press

C)3000m Row For Time: 

Wednesday October 9th 2019

A)E2M/8R
2 Back Squat

B)E2M/6R
2 Incline Bench Press
10 GHD HC

C)E2M/6R
10 Bent Over BB Rows 

Tuesday October 8th 2019

A)24min EMOM
T2B
Ring Dips
3 DH Pull Ups
Burpees

B)E1:15/7R
6 BB SLDL (build to heavy wt)

C)4 Sets
10/sd DB External Shoulder Rotations

Monday October 7th 2019

A) E2M/8R
2 Front Squats

B)E1:30/9R
1 Hang Squat Clean (above knee)
1 Hang Squat Clean (just below knee)
1 split jerk

C)E2M/5R
HSPU
2 Rope Climbs (dont touch ground)

Friday October 4th 2019

There is no rest between A,B,C and D. Do it consecutively

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

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

C)E3M/3R
10 BB Thrusters
10 Kipping Butterfly Pull Ups

D)20min AMRAP
3x Cal Bike
3x Cal Row
200 Skips

Thursday October 3rd 2019

A)12min EMOM
6 DBL Swing Snatch
Alt With
100' DB Farmer Carry

B)E2M/8R
5 MIlitary Press

C)E2M/8R
5/sd BB Step Back Lunges

Wednesday October 2nd 2019

A)E2M/8R
3 OHS

B)E2M/6R
Ring Dips
T2B

C)E2M/6R
5 Incline DB Chest Press
10 Back Extensions