Wednesday July 31st 2019

A)Every 2:30/7 Sets
5 DB 90degree Box Step Ups

B)Every 2:30/6 Sets (build to a heavy wt)
10 Bent Over BB Rows
6-8/sd Prone Bridge DB Drag

C)E2:30/5R
100' Sled  Push
15 Back Extensions

Tuesday July 30th 2019

A)E1:30/10R
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk

B)14min EMOM
Max Reps Ring Dips
Alt With
8 BB DL

C)E2:15/5R
6 DB Curls (AHAP)
45sec Weighted Plank 

Monday July 29th 2019

A)E2M/7R
5/sd DB Split Squats

B)12min EMOM
300' Run Sprints
Alt With
Hanstand Walk/HSPU

C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows

Friday 25th July 2019

A)50min AMRAP
3xcal Bike
2RNDS
(30 Air Squats,EMOM Kipping C2B)
3xcal Row
2RNDS
(7 Devil Presses, 10 T2B)

Thursday July 25th 2019

A)E2M/8R
3 DL

B)E2M/6R
3 Bench Press
2 Rope Climbs

C)E2M/8R
5 EZ Bar Skull Crushers
5 BB Curls

Wednesday July 24th 2019

A)18min EMOM
C2B
15 KB Americanos
10 V-sit Toe Touches

B)18min EMOM
Cal Ski
DBL Unders
8 KB Swing Snatch

Tuesday July 23rd 2019

A)E1:30/9R Link all your reps
2 Hang Pwr Clean
2 PWR Clean From Floor
2 Squat Cleans

B)E2:15/6R
5/sd Walking DB Lunges

C)E2M/5R
100' Sled Push
15 Back Extensions

Monday July 22nd 2019

A)E1:30/9R (build to a heavy wt)
2 Split Jerk

B)E2M/8R
2 Front Squats

C)E2M/6R
Bar MU/Kipping PU
Dbl Unders

Friday July 19th 2019

A)E3M/3R
15 Wall Balls
50 DBL Unders

B)E3M/3R
100' Sled Push
10 Burpees

C)E3M/3R
10 DB Thrusters
Kipping Pull Ups

D)20min Mod Intensity
3x Cal Ski
3x Cal Row
400m Run

Thursday July 18th 2019

A)E2M/7R
5/sd DB Split Squats

B)12min EMOM
300' Run Sprints
Alt With
15' Hanstand Walk/HSPU/Position

C)12min EMOM (AHAP)
6 Left Arm KB Bent Over Rows
Alt With
6 Right Arm KB Bent Over Rows