Monday April 30th 2018

A)Every 2:30/8 Sets 5/sd Front Rack Step Back Lunges AMREP Push Ups B)18min EMOM 3 PWR Cleans @ 75% 1RM 10 Wall Balls 10 Kipping Pull Ups

Friday April 27th 2018

50min Constant Work @ Mod/High Intensity
3/sd KB Turkish Get Ups
3min Bike
30 Step Down Box Jumps
3min Row
30 KB Swings @ 24kg

Thursday April 26th 2018

A)15min AMRAP 
5 Bar Touch Burpee
10 T2B
15 Wall Balls
30 Cal Row

B)E1:15/6R
100' KB Front Rack Farmer Carry
Alt With
6 DH Reverse Grip C2B

C)4 Sets
10/sd DB External Shoulder Rotations

Wednesday April 25th 2018

A)14min EMOM (build to a heavy weight)
4 KB Single Arm Swings
4 KB Snatch
4 KB Overhead Step Back Lunges
Only 1 Arm Per Min

B)E2:15/6R
8 BB DL

C)10min Air Bike @ Mod/High Intensity

Tuesday April 24th 2018

A)E2M/8R 3 Seated Military Press

6 GHD HC/12 SBHC B)21min EMOM (record your rounds and pace yourself, this is a long one) 10 Kipping Pull Ups 10 Ring Push Ups 16 KB Americanos

Friday April 20th 2018

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 Burpees

Thursday April 19th 2018

A)Every 1:15/6 Sets
6 Ring Dips/Ring Push Ups
Alt With
6 Reverse Grip DH Pull Ups

B)Every 1:15/6 Sets
6 DB Incline Front Raises
Alt With
6/sd Single Arm Ring Rows

C)10-1 For Time
Burpees
Box Jump Overs

Wednesday April 18th 2018

A)8 Sets
3 Back Squats

B)12min EMOM
100' KB Front Rack Farmer Carry
Alt With
10 Kipping Pull Ups

C)12min EMOM
6 DB SLDL
Alt With
6 Ring Rows (3sec tempo)

Tuesday April 17th 2018

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

B)12min EMOM
300' Shuttle Run
Alt With
10 HSPU

C)5min Max DBL Unders

Monday April 16th 2018

A)E3M/6R @ 50%1RM Front Squats 1 PWR Clean 3/sd Step Back Lunges 6 Front Squats 6 Push Press B)E1:15/6R 2 Rope Climbs 6 Bench Press C)E2M/5R10 Cal Ski
10 Burpees