Monday May 13th 2019

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

B)E2M/5R
Handstand Walk/Prone Wall Walks
50 DBL Unders

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

Friday May 10th 2019

A)E2M/8R
6 DL

B)18min EMOM
12 DB Front Rack Step Back Lunges 
Alt With
20 Toe Touch Planks
Alt With
6 DH Pull Ups

Thursday May 9th 2019

A)18min EMOM
Kipping Butterfly C2B
5 DBL KB Swing Snatch @ 32kg
10 SB IN OUTS

B)18min EMOM
10 Cal Bike Sprint
50 DBL Unders
10 Weighted Jump Squats with 15lb DB's

Wednesday May 8th 2019

A)E2M/6R (build to a heavy wt) -
2 Bench Press
6 BB Bent Over Reverse Grip Rows

B)E2M/6R
3 Back Squats

C)12min EMOM
Cal Row
Cal Ski

Tuesday May 7th 2019

A)RE2M/3R
8 Linked BB Hang PWR Cleans
8 BB Push Press
Alt With
10 T2B
20 J.Lunges

B)E1:15/6R
8 Dips
Alt With
8/sd Single Arm Ring Rows

Monday May 6th 2019

A)E2M/8R
5 Front Squats

B)12min EMOM
2 Rope Climbs
Alt With
HSPU

C)12min EMOM
6 Eccentric HC
Alt With
8 DH Pull Ups

Friday May 3rd 2019

A)E3M/3R
15 Wall Balls
50 DBL Unders

B)E3M/3R
100' Sled Push
100' Farmer Carry

C)E3M/3R
10 DB Thrusters
10 Burpees

D)20min Mod Intensity
3x Cal Ski
3x Cal Row
400m Run

Thursday May 2nd 2019

A)E2M/7R
5/sd DB Split Squats

B)12min EMOM
300' Run Sprints
Alt With
15' Hanstand Walk/HSPU/Position

C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows

Wednesday May 1st 2019

A)E1:30/10R
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk

B)14min EMOM
5 DB Chest Press
Alt With
5 GHD HC

C)12min EMOM
5 DB Curls (AHAP)
Alt With
10 Weighted Back Extensions

Tuesday April 30th 2019

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
5 Box Jumps
2 Rope Climb to 15' (don't touch ground)

C)E2:30/5R
8/sd Prone RB Rev Flys
T2B