Thursday March 1st 2018

A)Every 2min/8 Sets
7 Back Squats

B)Every 1:30/6 Sets
3 DH C2B Pull Ups
Alt With
5 GHD HC

C)Every 1:30/6 Sets
7 Incline DB Chest Press
Alt With
7 Back Extensions

Wednesday February 28th 2018

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
15 Wall Balls

C)9min EMOM
7 BB PWR Cleans @ 50%1RM

Tuesday February 27th 2018

A)Every 1:30/9 Sets
1 Hang Squat Clean
1 Squat Clean (from floor)
2 Front Squats

B)E3M/6R
7 BB SLDL
10 Kipping Pull Ups
10 Bar Touch Burpees

Monday February 26th 2018

A)Every 2:30/7 Sets
7/sd DB Split Squats

B)Every 1:15/6 Sets
7 Bench Press
Alt With
10 Alternating Hanging Knees to Elbows

C)12min EMOM
5 KB DBL Cleans (from floor)
Alt With
10 HSPU

Friday February 23rd 2018

A)40min AMRAP
30 Cal Bike
30 Cal Row
30 Cal Ski
100 J.Lunges/Step Back Lunges
300 DBL Unders/Skips

Thursday February 22nd 2018

A)E2M/6R
2 Rope Climbs
8 Box Jump Overs

B)E3M/6R
50' Rope Sled Pull
10 Burpees
50' Sled Push

Wednesday February 21st 2018

A)Find a 1RM
Front Squat

B)E2:30/7R
5 DB Incline Chest Press
5 BB SLDL

C)4 Sets
5/sd DB Ext Shoulder Rotation

Tuesday February 20th 2018

A)E2M/6R
5HSPU/5 Seated DB SP
100' Med Ball Carry

B)E3M/6R
10cal Bike
10 Wall Ball
10 KB Americano's 

Monday February 19th 2018

A)E1:30/10R
2 Clean and Split Jerk

B)E2M/8R
10 Kipping Pull Ups
50 DBL Unders

C)4 Sets
10 Back Ext
10 Prone DB Drags

Friday February 16th 2018

A)36min Constant Work
3min Bike
3min Row
3min Skip
3min AMRAP
50' Sled Push @ 1.5x Body Wt
5 Burpees
50' Sled Pull @ 1.5x Body Wt