Wednesday January 1st 2019

A)18min EMOM
EMOM Kipping C2B
6/sd KB Swing Snatch
10 Leg Drops

B)18min EMOM
EMOM Cal Row Sprint
50 DBL Unders or Skips
10 Weighted DB Jump Squats

Tuesday December 31st 2019

A)RE2M/3R
6 BB PWR Cleans
6 BB Push Press
Alt With
EMOM T2B
EMOM Burpees

B)E1:15/6R
6 GHD HC
Alt With
6/sd Single Arm Ring Rows

Monday December 30th 2019

A)RE2:30/7R
6/sd DB Step Back Lunges

B)12min EMOM
Cal BIke
Alt With
Push Ups

C)RE2:15/6R
6 Triceps Dips
6 DB Hammer Curls

Friday December 27th 2019

54min Constant Work @ Moderat Effort
3min Row
3min DBL Unders or Skips
3min Bike
3min AMRAP
20 Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)

Thursday December 26th 2019

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

B)12min EMOM
300' Run Sprints
Alt With
8 DB Shoulder Press

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

Wednesday December 25th 2019

A)E2M/8R
8 DL

B)14min EMOM
Max Reps Ring Dips
Alt With
8 Wide Grip Ring Rows

C)12min EMOM
8 DB Curls (AHAP)
Alt With
45sec Weighted Plank 

Tuesday December 24th 2019

A)Every 1:15/6 Sets (build to a heavy wt)
8 DB SLDL
Alt With
8 Standing BB Shoulder Press

B)Every 2min/7 Sets
8 Box Jumps
2 Rope Climbs

C)For Time:
7x Cal Row
100 DB Thrusters

Monday December 23rd 2019

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

B)E1:30/7R
EMOM Pull Ups
8 KB Americanos (heavy)

C)Every 1:15/ Sets (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd DB Rows

Friday December 20th 2019

A)24min EMOM
5 Box Jumps AHAP
Parallette Push Ups
16 J.Lunges
EMOM COB

B)24min Constant Work
3min SKI
3min Bike
3min Row

Thursday December 19th 2019

A)3000m For Time

B)7 Sets
15 Back Squats

C)5 Sets
15 Parallel Grip DB Skull Crushers
Alt With
15 BB Curls

D)4 Sets
15/sd TT Planks
30sec/sd Side Planks