Tuesday May 15th 2018

A)E2:30/6R
5 BB SLDL
5 DB Chest Press

B)E2:30/6R
10 Modified Rows
50 DBL Unders

C)30sec On 1:30sec Off 90% Intensity
Row Sprints
Alt With
Bike Sprints
3RNDS

Monday May 14th 2018

A)E2:30/6R 1 Clean 4 Front Squats 8 Alt Step Back Lunges 4 Push Press

B)6min EMOM
10 T2B

C)6min EMOM
5 Rev Grip DH Pull Ups

D)6min EMOM
100' Front Rack KB Carry

Friday May 11th 2018

A)Every 2min/6 Sets 8 BB DL B)24min EMOM 5 HSPU/5 Push Press
Cal Bike
Rope Climbs
Cal Row

Thursday May 10th 2018

A)E2M/6R
10 Kipping Pull-Ups
10 box jumps

B)E2M/6R
5/sd KB Snatch
5/sd KB front rack squats

C)E2M/6R
50' sled push
50' slide pull

Wednesday May 9th 2018

A)Every 2min/8 Sets 5 Back Squats B)Every 1:30/6 Sets 5 Military Press Alt With 20 Toe Touch Planks C)Every 1:30/6 Sets 8 Dips Alt With 8 Back Extensions

Tuesday May 8th 2018

A)10min EMOM
300' Shuttle Run
Alt With
10 Cal Ski

B)24min EMOM
10 Push Ups With Vest if needed
10 Modified Rows
10 Russian Swings @ AHAP
1 Atlas Stone Lift

C)4 Sets (at your own pace)
8/sd Single Arm DB Ext Rotations

Monday April 7th 2018

A)Every 1:30/10 Sets 2 PWR Clean and Split Jerk B)Every 1:30/6 Sets (2010 tempo) 1 Rope Climb to Rafters/ 8 DH Reverse Grip Pull Ups Alt With 8/sd BB Front Rack Step Back Lunges C)10min EMOM Max T2B Alt With 8 GHD Hamstring Curls/8 Stability Ball Hamstring Curls (2010 tempo)

Thursday May 3rd 2018

A)12min EMOM 1 Bar MU/5 Dips Alt With 16 J.Lunges B)12min EMOM 5 HSPU Alt With 12 Box Jumps C)12min EMOM 12 T2B Alt With 3 Atlas Stone Lifts

Wednesday May 2nd 2018

A)E2M/8R 5 Back Squat B)Every 1:30/6 Sets 5 Bent Over BB Rows
50 DBL Unders C)Every 1:15/6 Sets 5 Back Extensions Alt With 5/sd Ext Shoulder Rotators

Tuesday May 1st 2018

A)Every 1:30/8 Sets 5 Military Press B)E2M/6R
6 BB SLDL
6 Triceps Dips C)Every 1:15/5 Sets 10 KB Supine Jack Knives Alt With 40 Rotating Planks