Wednesday August 28th 2018

A)E3M/5R
10/sd Tick Tock Lunges
10 DB Skull Crushers

B)E3M/5R
1-4 Sandbag Lifts
50' Sled Push @ 2X Body WT

C)E2:30/5R
10 RB Holding Leg Drops
10 Weighted Back Extensions

Tuesday August 28th 2018

A)1mi Run For Time:

B)E2M/6R
5/sd Single Arm Kneeling DB SP
20 Rotating Planks

C)E2M/6R
10/sd Single Arm DB Rows

Monday August 27th 2018

A)E2M/6R
10 BB Front Squats
10 T2B

B)E2M/6R
10 BB SLDL
Push Ups

C)For Time:
30 Bar Touch Burpees
30 Cal Ski
30 Cal Bike

Friday August 24th 2018

A)40min EMOM
100' Sled Push
Ring Dips
20 DB Walking Lunges
30sec Ski ERG
DBL Unders

Thursday August 23rd 2018

A)Every 1:15/6 Sets (build to a heavy wt) 10 DB SLDL Alt With 3 Standing BB Shoulder Press B)Every 2min/7 Sets 6 Box Jump Overs 2 Rope Climb to 15' (don't touch ground) C)4 RFT: 25 Cal Row 25 Thrusters
2min Rest

Wednesday August 22nd 2018

A)E3M/6R 10/sd DB Split Squats B)E2M/6R (AHAP) 6/sd Prone DB Rows

C)E1:15/5R
6 Triceps Skull Crushers
Alt With
6 Wide Grip Ring Rows

Tuesday August 21st 2018

A)E2M/10R
2 Hang Power Clean
2 Push Jerk

B)18min EMOM
300 Run
15 Wall Ball
15 KB Americanos

Monday August 20th 2018

A)E2M/8R
2 Back Squats

B)6min AMRAP
10 BB DL @ 50%1RM
HSPU
T2B
8min Rest
8min AMRAP
Kipping Pull Ups
Double Cal Bike

Friday August 17th 2018

A)8min AMRAP
2 Ring MU
4 HSPU
8 KB Americanos
8min Rest
B)8min AMRAP
20 Cal Row
20 Push Ups
8min Rest
C)8min AMRAP
Cal Ski
6/sd 70deg Step Ups

Thursday August 16th 2018

A)E2M/6R (build to a heavy wt)
2 Bench Press
6 DB Bent Over Rows

B)E2M/6R
2 Rope Climbs
6 Box Jump Overs (dont touch box)

C)6 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints