Friday January 13th 2017

A)Every 2:30/6 Sets 10 DH Reverse Grip Pull Ups 10 DB Shoulder Press B)Every 2:30/ 6 Sets 10 BB SLDL 40 Zeus Rope DBL Unders C)Every 2:30/4 Sets 10 Reverse Hyper Extensions 10/sd DB Ext Rotations

Thursday January 12th 2017

A)Every 3min/7 Sets
10/sd Front Rack Step Back Lunges
Max Reps Push Ups

B)12min EMOM
10 Left Single Arm DB Rows
Alt With
10Right Single Arm DB Rows

C)Every 1:15/6 Sets
100' Two Hand Farmer Carry
Alt With
20 Prone Shoulder Touches

Wednesday January 11th 2017

A)40min Constant Work
2min Ski Erg
2min Bike
2min Run
2min Box Jumps
2min AMRAP
5 Burpees
5 PWR Cleans @ 50%1RM

Tuesday January 10th 2017

A)Every 3min/6 Sets 10 Kipping Pull Ups 100' Sled Push B)Every 3min/6 Sets 10 GHD Hamstring Curls or 10 SBHC
10 HSPU C)10min Row @ 75% Effort

Monday January 9th 2017

A)Find a 1RM
Back Squat

B)18min EMOM
10 DB Chest Press
10 Bent Over BB Rows
6-8/sd Bridge DB Drag

C)10min Row @ 75% Effort

Friday January 6th 2017

A)45min Constant Work 3 min Row 3min Bike 3min AMRAP 5 Pull Ups 5 Push Ups 10 Air Squats

Thursday January 5th 2017

A)Every 2min/ 8 Sets 3 BB DL B)24min EMOM HSPU 2 PWR Cleans @85%1RM C+J Muscle Ups

Wednesday January 4th 2017

A)Every 1:15/6 Sets Over Bar Atlas Stone Lifts Alt With 40 Zeus Rope DBL Unders B)Every 1:15/6 Sets 2 Rope Climbs @ 15' Alt With
6 Box Jumps AHAP

C)15min EMOM
100' L Hand Farmer Carry
Alt with
100' R Hand Farmer Carry
Alt With
45sec Bridge

Tuesday January 3rd 2017

A)Every 1:30/8 Sets
1 Military Press
1 Push Press
1 Push Jerk
1 Split Jerk

B)Every 2min/7 Sets
6 BB SLDL
12 T2B

C)For Time:
100 Push Ups
100 J.Lunges

Monday January 2nd 2017

A)Every 2min/8 Sets (build to a heavy weight)
5 Front Squats

B)Every 1:15/6 Sets
5 Hang Cleans @ 65%1RM C+J
Alt With
5 DH Pull Ups

C)12min EMOM
5 L Single Arm DB Rows
Alt With
5 R Single Arm DB Rows