Wednesday August 16th 2017

A)Every 2min/8 Sets 5/sd BB Front Rack Step Ups B)18min EMOM 5 Dips/Ring Dips 50 DBL Unders 10cal Ski

Tuesday August 15th 2017

A)Every 1:15/6 Sets HSPU/5 DB Push Press Alt With 5-10 Modified Rows B)20min AMRAP @ Mod-Mod/High Int 250m Row 10 T2B

Monday August 14th 2017

A)Every 2min/8 Sets 5 BB DL B)Every 1:30/5 Sets 5/sd Single Arm Stability Ball DB Chest Press Alt With 2 Rope Climbs to 15' C)5/100m Run Sprints (every 2min)

Friday August 11th 2017

A)42min EMOM 30sec Bike Sprint 10 DB Push Press 30sec Row Max HSPU/Push Ups 30sec Ski 20 J.Lunges

Thursday August 10th 2017

A)Every 1:30/10 Sets 2 DL 1 Hang Squat Clean 1 Squat Clean 1 Front Squat B)Every 2min/6 Sets 5/sd DB Step Ups C)Every 1:15/5 Sets 10 Stability Ball In Outs Alt With 100' DB Carry

Wednesday August 9th 2017

A)Every 2min/8 Sets 5 Military Press 5 DH Pull Ups B)12min EMOM 5/sd Left Rev Grip DB Rows Alt With 5 Right Rev Grip DB Rows C)15min EMOM 10 Bar Touch Burpees 10 Cal Ski 300' Shuttle Run

Tuesday August 8th 2017

A)Every 2min/8 Sets 3 OHS or 6/sd OH KB Walking Lunges B)Every 2min/6 Sets 4 Over Shoulder Atlas Stone Throws Max Reps Triceps Dips C)Every 2min/5 Sets 10 Stability Ball Jack Knives 10 T2B

Friday August 4th 2017

A)Every 2min/3 Sets 30sec DBL Unders/Skipping 100' Sled Push B)Every 2min/3 Sets 30sec Bike 30sec Thrusters C)Every 2min/3 Sets
30sec Rowing 30sec Push Ups D)Every 2min/3 Sets 30sec Ski Machine 30sec Burpees

Thursday August 3rd 2017

A)Every 1:15/6 Sets 6 Ring Dips/Ring Push Ups Alt With 6 Reverse Grip DH Pull Ups B)Every 1:15/6 Sets 6 DB Incline Front Raises
Alt With
6/sd Single Arm Ring Rows C)10-1 For Time Burpees Box Jump Overs

Wednesday August 2nd 2017

A)8 Sets 3 Back Squats B)6 sets 6 BB SLDL Alt With 15' Rope Climb C)6 Sets 100' DB Carry Alt With 6 DB Shoulder Press