Friday November 1st 2019

A)E3M/3R
20 Wall Balls
40 DBL Unders

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

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

5min rest

D)20min AMRAP
3x Cal Bike
3x Cal Row
3x Cal Ski

Thursday October 31st 2019

A)E2M/8R (build to a heavy wt)
2 Front Squats

B)Find a 1RM
Military Press

C)E1:15/6R
Max GHD Hamstring Curls
Alt With
50'/arm Single Arm Farmer Carry 

Wednesday October 30th 2019

A)E2M/8R
2 OHS

B)E2M/8R
2 DL

C)E2M/6R
8 DB CP
T2B

Tuesday October 29th 2019

A)Every 1:30/9R
2 Hang Squat Clean
2 Front Squat
2 Push Jerk

B)E1:30/9R
1 Hang Snatch
2 Snatch Balance

C)5RFT
2X Cal SKi
3 Rope Climbs

Monday October 28th 2019

A)E2M/6R
HSPU
DBL Unders

B)6min EMOM
Bar MU/Kipping PU

C)6min EMOM
5 Front Squats Via Clean @ 75%1RM C+J

D)6min EMOM
Ring Dips

Friday October 25th 2019

48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
40 Walking Lunges
20 Push Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
2 Rope Climbs
100' Sled Push

Thursday October 4th 2019

A)E2M/8R (build to a heavy wt)
2 Back Squats

B)Find a 1RM (give me your total weight including your body wt)
Prone Grip Dead Hang Pull Ups

C)E1:15/6R
10 DB SLDL

Wednesday October 23rd 2019

A)21min EMOM
Ring Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows

B)5RFT
Double EMOM DBL Unders
Double EMOM Cal Bike

Tuesday October 22nd 2019

A))E1:30/9R
2 Hang Squat Snatch
2 OHS

B)Every 1:15/6 Sets
3 T2B/3 COB Pull Ups/3 C2B
Alt With
10 GHD/10 Stability Ball Hamstring Curls

C)3000m Row For Time

Monday October 21st 2019

A)E2:30/7R (build to a heavy wt)
8/sd BB Step Back Lunges

B)E2M/5R
HSPU
6 Touch and go PWR Cleans

B)E2M/6R (build to a heavy wt)
10 Incline BB Chest Press
Alt Hanging Knees to Elbows