Thursday June 1st 2017

A)Find a 1RM Military Press B)6 Sets 6 Ring Dips/Ring Push Ups Alt With 6 Reverse Grip DH Pull Ups C)10-1 For Time Burpees Box Jump Overs

Wednesday May 31st 2017

A)8 Sets 3 Back Squats B)6 sets 100' Yolk Walk Alt With 15' Rope Climb C)6 Sets 6 BB SLDL Alt With 6 Ring Rows (3sec tempo)

Tuesday May 30th 2017

A)Every 1:30/10 Sets
2 PWR Cleans

B)5/100m Run Sprints/Every 2min

C)5min Max DBL Unders

Monday May 29th 2017

A)Every 2min/7 Sets
3/sd BB Step Back Lunges

B)12min EMOM
TBA Kipping Pull Ups
Alt With
5 DB Chest Press

C)12min EMOM
1-4 Atlas Stone Lifts
Alt With
12 T2B

Friday May 26th 2017

A)2RNDS 5min Ski 5min Bike 5min Run 1min Box Jumps 1min Rope Climbs 1min Burpees 1min Sled Push 1min Bridge

Thursday May 25th 2017

A)Every 1:30/6 Sets
5 DB Shoulder Press Alt With 5/sd Single Arm DB Rows B)5/30sec Row Sprints @ 90% Intensity C)Every 1:30/6 Sets 45sec Standing DB Hold (grip) Alt With 5 Weighted GHD Back Extensions

Wednesday May 24th 2017

A)Every 2min/8 Sets (build to a heavy wt) 5 Front Squat B)Every 1:30/6 Sets 2 Bench Press Alt With 5 GHD or 5 Eccentric Hamstring Curls C)12min EMOM 12 T2B Alt With 10 Burpees

Tuesday May 22nd 2017

A)Find a 1RM
Clean and Jerk

B)18min EMOM
12 Kipping Pull Ups
12 HSPU
1-3 Atlas Stone Throws"

Friday May 19th 2017

A)Every 2:30/8 Sets 6 Back Squats 2 Rope Climbs to 15' B)Every 2:30/6 Sets 6/sd Walking Lunges 12 Kipping Pull Ups C)30sec on 90sec off/5RNDS Bike Sprints

Thursday May 18th 2017

A)28min EMOM 6 Incline DB Chest Press 6 Modified Rows 10 Alternating Hanging Knees To Elbows 1-4 Atlas Stone Lifts B)3 Rnds @ Mod Intensity 3min Bike 3min Row

3min 100' farmer carry

300' shuttle run