Wednesday November 1st 2017

A)Every 2min/8 Sets 5/sd BB Front Rack Step Ups B)18min EMOM 5 Dips/Ring Dips 50 DBL Unders 5 BB SLDL

Tuesday October 31st 2017

A)E2M/6R 5 HSPU/5 DB Push Press 10 Kipping C2B B)21

min EMOM 10 Cal Ski 10 T2B 10 KB Americanos

Monday October 30th 2017

A)Every 2min/8 Sets 5 BB DL B)Every 2:15/6 Sets 3 Bench Press 2 Rope Climbs to 15' C)5/250m Row Sprints (every 3min)

Friday October 27th 2017

A)42min EMOM 30sec Bike Sprint 1 Rope Climb 30sec Row Sprint Max HSPU/Push Ups 30sec Ski 20 J.Lunges

Thursday October 26th 2017

A)E2M/8R 5 Back Squats B)E2M/6R 5 Bench Press 5 Box Jumps AHAP C)10min Bike @ Mod/High Int

Wednesday October 25th 2017

A)Every 1:30/10 Sets 2 DL 1 Hang Squat Clean 1 Squat Clean 1 Front Squat B)Every 2min/6 Sets 5/sd DB Step Ups C)Every 1:15/5 Sets 10 Stability Ball In Outs Alt With 100' DB Carry

Tuesday October 24th 2017

A)Every 2min/8 Sets 5 Kipping C2B 1 Clean 1 Push Press 1 Push Jerk 1 Split Jerk B)12min EMOM 5/sd KB Snatch Alt With 300' Shuttle Run C)12min EMOM 5 Cal Ski 5 Burpees

Monday October 23rd 2017

A)Every 2min/8 Sets 6/sd KB Front Rack Walking Lunges B)Every 2min/6 Sets 4 Over Shoulder Atlas Stone Throws Max Reps Triceps Dips C)Every 2min/5 Sets 10 T2B

10 Wall Balls

Friday October 20th 2017

A)Every 2min/3 Sets 30sec DBL Unders/Skipping 100' Sled Push B)Every 2min/3 Sets 30sec Bike 30sec Thrusters C)Every 2min/3 Sets 30sec Rowing 30sec Push Ups D)Every 2min/3 Sets 30sec Ski Machine 30sec KBS

Thursday October 19th 2017

A)E2M/6R
Ring Dips/Push Ups
Kipping Pull Ups B)E2M/6R 6 Incline BB CP 6/sd Single Arm DB Rows C)10-1 For Time Burpees Box Jump Overs