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Monday 1/14/19 8 rep heavy back squat | 275#, then 2x8 at 90% of that number 250# 8 rep heavy push press | 145#, then 2x8 at 90% of that number 130# 4x5 per leg box step-ups with 2 sec eccentric, 20" box, 95# 5 rounds for time: 4 muscle ups, 12 cleans 115#, 36 dubz | 9:26 Reverse Hyper 3x20 110# & 3x6 GHD Raises Tuesday 1/15/19 3 Position power snatch (floor, knee, hip) EMOM 10 | 135# Interval Training: Every 2 minutes for 5 rounds: 10 calorie assault bike + 10 calorie ski erg | 1:02 -1:03 splits...

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Sorry for the delay in this post, I managed to lock myself out of my own website! Here ya go: Monday 11/12/18 4 MINUTE AMRAPS | rest 2 minutes b/t 1. Hang Squat Snatch 135# + Burpees over the Bar | 2+13 2. 10 Power Cleans 135# + 20 pull-ups | 2 + 8 3. 15 Box Jump Overs + 30 Wall Ball Shots 20# | 2+1 4. Front Squat Triples | 4 sets 235# Tuesday 11/13/18 8 Rounds For total time: 21 push-ups 15 cal row 90' handstand walk 3 rope climbs 15' total time including rest - 35:12...

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Monday 11/5/18 For Time: 30 cal row 30 thrusters 45# 10 ring muscle ups 30 cal bike 20 thrusters 45# 10 ring muscle ups 30 cal ski erg 10 thursters 45# 10 ring muscle ups | 14:40 4 Rounds of Accessory Work: 50 Walking 1 arm OH Lunges Ring Push-ups x12 Strict Chin-ups with hold up top x6 Bar Dips x6 Tuesday 11/6/18 For Time: 50 double unders weighted Zeus Rope 50 wall ball shots unbroken 20# 40 pull-ups unbroken 30 toes to bar 30 box jumps 24" | 11:12 3 Mile Ruck, 40# Pack Wednesday 11/7/18 REST DAY Thursday...

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Monday 10/29/18 1. Build to a heavy Power Clean 245# 2. Build to a heavy Bench 235# 3. Build to a heavy Back Squat 335# 4. 3 sets, rest 2 minutes b/t rounds of: 2 bar muscle ups 4 chest to bar pull-ups 8 pull-ups max effort wall ball shots 30# 10' target | 17,16,14 5. 5 Rounds of 20 cal assault bike plus 200m Run on TrueForm Treadmill Tuesday 10/30/18 1. EMOM 10 Minutes ODD: 10 Dball Ground to Shoulder 100# EVEN: 4 Push-press + 2 Push Jerk 155# 2. 5-7-9-7-5 For time: Handstand Push-up Strict Ski Erg GHD...

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Monday 10/22/2018 1. Back Squat build to a heavy set of 9 reps | 275# 2. EMOM (every minute on the minute) ODD: Deadlift doubles climbing 340# EVEN: Bench Press doubles climbing 225# 3. Conditioning For Time: 12 Burpee Box Jumps 24" 36 Kettlebell 1 arm thrusters (18/18) 53# 12 Burpee Box Jumps 24" 36 cals Rogue Echo Bike 12 Burpee Box Jumps 24" 36 cals Rogue Echo Bike 12 Burpee Box Jumps 24" 36 Kettlebell 1 arm thrusters (18/18) 53# 12 Burpee Box Jumps 24" 19:55 Tuesday 10/23/2018 1. Find a heavy hang power snatch | 170# 2. Find...

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