Friday June 23rd 2017

A)36min EMOM
30sec Ski Erg (easy pace)
16 J.Lunges
15 Push Ups
15 KB Russian Swings

B)4 Setss
7/sd DB External Shoulder Rotations

Thursday June 22nd 2017

A)Every 2min/8 Sets 7 Back Squats B)Find a 1RM DH C2B Pull Ups C)Every 1:30/6 Sets 7 Incline DB Chest Press Alt With 7 Back Extensions

Wednesday June 21st 2017

A)Every 1:30/6 Sets 7 Triceps Dips Alt With 7 HSPU (deficit if needed) B)Every 1:30/6 Sets 75 DBL Unders Alt With 15 Wall Balls C)9min EMOM 7 BB PWR Cleans @ 50%1RM

Tuesday June 20th 2017

A)Every 1:30/6 Sets 7 BB SLDL Alt With 7 Seated DB Shoulder Press B)Every 1:30/6 Sets 7 DB Hammer Curls Alt With 10 Rubber Band Hold Leg Drops C)8min Max Calories On Bike

Monday June 19th 2017

A)Every 2min/7 Sets 7/sd DB Split Squats B)Every 1:15/6 Sets 3 Bench Press
Alt With
10 Alternating Hanging Knees to Elbows C)12min EMOM 7 L Single Arm DB Rows 7 R Single Arm DB Rows

Friday June 16th 2017

A)1-10 For Time: Box Jumps 24/30 HSPU B)Every 1:15/6 Sets 10 Sit Ups 5/sd KB Cleans 40/28 C)10min EMOM 10 Stability Ball Hamstring Curls Alt With 10 Ring Rows

Thursday June 15th 2017

A)8 Sets 3 BB DL B)RE90sec/6R 5 Ring Dips alt with 2 Rope Climb to 15ft C)4rnds 30sec L side bridge 30sec R side bridge 30sec front bridge 1min rest

Wednesday June 14th 2017

A)32min EMOM 1 snatch/5 OHS 95/55 5 Touch and go PWR Cleans 5 Thrusters 95/55 5 Bar Jump Burpees

Tuesday June 13th 2017

A)Every 1:15/7 Sets 3 DH Chest to bar pull ups Alt With 45sec Bridge B)Every 1:15/6 Sets 10 T2B Alt With 20 J.Lunges C)Bike Sprints 30sec on (high intensity) 90sec off/7rnds

Monday June 12th 2017

A)Find a 1RM
Front Squat

B)Every 1:30/8 Sets
2 Split Jerk

C)12min EMOM
300' Shuttle Run
15 Push Ups