Friday December 14th 2018

A)E3M/4R
10 Thrusters
Cals Row Sprint

B)E3M/4R
300' Shuttle Run
15 KB Russian Swings

C)E3M/4R
10 BB DL
Cals Ski Sprint

Thursday December 13th 2018

A)Every 2:30/7 Sets
5/sd DB 90degree Box Step Ups

B)Every 2:30/6 Sets (build to a heavy wt)
10 Bent Over BB Rows
6-8/sd Prone Bridge DB Drag

C)E2:30/5R
50' Single Arm Farmer Carry
15 Back Extensions

Wednesday December 12th 2018

A)18min EMOM
Kipping C2B
5 DBL KB Swing Snatch
10 SB IN OUTS

B)18min EMOM
10 Cal Bike Sprint
50 DBL Unders
10 Weighted Jump Squats

Tuesday December 12th 2018

A)E2M/8R 3 Back Squat B)E1:30/10R
1 Hang PWR Snatch
1 Hang Squat Snatch 2 OHS C)Every 1:15/5-6R 5 Inc DB CP Alt With 10 Rubber Band Holding Leg Drops

Monday December 10th 2018

A)E1:30/10R (no failure) 1 Hang Squat Clean to Thruster 1 Split Jerk B)12min EMOM HS Walk/HSPU Alt With T2B C)E2M/7R Bar MU/Kipping Pull Ups DB Burpees

Friday December 7th 2018

48min Constant Work 3min Row 3min AMRAP (aim for 2 rnds every time) 40 Walking Lunges 20 Push Ups 3min Bike 3min AMRAP (aim for 2 rnds every time) 2 Rope Climbs 100' Sled Push (@ 235lbs total weight)

Thursday December 6th 2018

A)18min EMOM Ring Dips Alt With 8 L Single Arm Ring Rows Alt With 8 R Single Arm Ring Rows B)5RFT Double EMOM DBL Unders Double EMOM Cal Row

C)7min EMOM
work on a weakness

Wednesday December 5th 2018

A))E2M/8R 3 OHS B)E1:15/6R 100' Single Arm Farmer Carry Alt With GHD HC/10 Stability Ball Hamstring Curls C)1-10 For Time Front Squats HSPU

Tuesday November 4th 2018

A)E1:15/9R 1 Hang PWR Clean to Split Jerk 1 Hang Squat Clean to Thruster B)Every 2:30/6 Sets Bar MU/Kipping Pull Ups 10 DB DL C)3000m Row For Time

Monday December 3rd 2018

A)E2:30/7R (build to a heavy wt)
8/sd BB Deficit Step Back Lunges

B)E2M/6R 
Handstand Walk/HSPU
50 DBL Unders

B)E2M/7R (build to a heavy wt)
8 Incline BB Chest Press
8 Alt Hanging Knees to Elbows