Monday April 16th 2018

A)E3M/6R @ 50%1RM Front Squats 1 PWR Clean 3/sd Step Back Lunges 6 Front Squats 6 Push Press B)E1:15/6R 2 Rope Climbs 6 Bench Press C)E2M/5R10 Cal Ski
10 Burpees

Friday April 13th 2018

A)E1:15sec/9R
2 Clean and Jerk

B)RE2:30/6R
3 Seated Military Press
2 Rope Climbs (dont touch floor)

C)15min EMOM
12 KB Americanos
12 Box Jumps
2 Bar MU/5 Rev Grip Pull Ups

Thursday April 12th 2018

A)E2M/6R
10 T2B/Rings
Hanstand Walk Practice/Inverted Wall Practice

B)3min AMRAP
50' Rope Pull to Sled Push

5 Burpees
90sec Rest Then
3min AMRAP
10 Push Ups
10 Cal Bike
90 sec Rest
2 Cycles

Wednesday April 11th 2018

A)Find a 1RM
Back Squat

B)12min EMOM (1arm/min)
4 KB SAS
4 KB Swing Snatch
4 KB OH Step Back Lunges

C)5/250m Row Sprints (every 3min)

Tuesday April 10th 2018

A)8min EMOM
Kipping HSPU
no rest
B)8min EMOM
Kipping COB Pull Ups
no rest
C)8min EMOM
50 DBL Unders

B)12min EMOM
100' Front Rack KB Carry
alt with
100' Sled Push

C)4 Sets (at your own pace)
45sec Plank
30 Med Ball Russian Twists @ 20lbs

Monday April 9th 2018

A)E2:30/6R
12 KB Front Squats 
8 Clapping Push Ups

B)1min AMREP
PWR Cleans
1min Off
1min AMREP
Wall Balls
3RNDS

Friday April 6th 2018

40min EMOM 30sec Ski Erg 6 PWR Cleans 50' Sled Push To Pull 10 Box Jumps 10 Wall Balls B)4 Setss 7/sd DB External Shoulder Rotations

Thursday April 5th 2018

A)Every 2min/8 Sets 7 Back Squats B)Every 1:30/6 Sets 7 Triceps Dips Alt With 75 DBL Unders C)Every 1:30/6 Sets 7 Incline DB Chest Press Alt With 14 Back Extensions

Wednesday April 4th 2018

A)Every 1:30/6 Sets 1 Hang Squat Clean 1 Squat Clean 2 Front Squats B)E2M/6R 7 BB SLDL C)E3M/5R 10 Kipping Pull Ups 10 Bar Touch Burpees

Tuesday April 3rd 2018

A)Every 2min/7 Sets 7/sd DB Split Squats B)Every E2M/6 Sets 3 Bench Press
10 T2B C)12min EMOM 5/sd KB DBL Cleans Alt With 10 HSPU