Monday May 1st 2017

A)Every 2min/8 Sets 3 Front Squat B)Every 1:15/6 Sets 7 DB Chest Press 7 Bent Over BB Rows 6-8/sd Bridge DB Drag

Friday April 28th 2017

A)45min Constant Work 3 min Row 3min Bike 3min AMRAP 5 Pull Ups 5 Push Ups 10 Air Squats

Thursday April 27th 2017

A)Every 2min/ 8 Sets 3 BB DL B)24min EMOM HSPU 2 PWR Cleans @85%1RM C+J Muscle Ups

Wednesday April 26th 2017

A)Every 1:15/6 Sets Over Bar Atlas Stone Lifts Alt With 40 Zeus Rope DBL Unders B)Every 1:15/6 Sets 2 Rope Climbs @ 15' Alt With 6 Box Jumps AHAP C)15min EMOM 100' L Hand Farmer Carry Alt with 100' R Hand Farmer Carry Alt With 45sec Bridge

Tuesday April 25th 2017

A)Every 1:30/8 Sets 1 Military Press 1 Push Press 1 Push Jerk 1 Split Jerk B)Every 2min/7 Sets 6 BB SLDL 12 T2B C)For Time: 100 Push Ups 100 J.Lunges

Monday April 24th 2017

A)Every 2min/8 Sets (build to a heavy weight) 5 Back Squats B)Every 1:15/6 Sets 5 Hang Cleans @ 65%1RM C+J Alt With 5 DH Pull Ups C)12min EMOM 5 L Single Arm DB Rows Alt With 5 R Single Arm DB Rows

Friday April 21st 2017

A)2RNDS
20sec Wall Balls
20sec Ski Erg
2min Rest

B)2RNDS
20sec Burpees
20sec Air Bike
2min Rest

C)2RNDS
20sec KBS
20sec Rowing
2min Rest

D)2RNDS
20sec Pull Ups/Ring Rows
20sec Sled Push
2min Rest

E)2RNDS
20sec Push Ups
20sec Run Sprint
2min Rest

Thursday April 20th 2017

A)Every 2min/7 Sets 9/sd DB Walking Lunges B)Every 1:30/6 Sets 9 DB Shoulder Press Alt With 9 BB SLDL C)Every 1:30/6 Sets 10 Back Extensions Alt With 50 DBL Unders

Wednesday April 19th 2017

A)Every 1:30/10 Sets
2 Clean/Split Jerk

B)Every 1:30/6 Sets
9 Incline DB Chest Press
Alt With 100' DB Farmer Carry

C)Every 1:30/6 Sets 12 T2B
Alt Wth
9 Bent Over BB Rows

Tuesday April 18th 2017

A)Every 1:30/6 Sets
9 Front Squats @ 65%1RM
Alt With
1 Rope Climb to Rafters

B)Every 1:30/6 Sets
9 Kipping Pull Ups Alt With
9 Close Grip BB Press
C)10-1 For Time:
Burpees
Box Jump Overs 24/20