Friday January 31th 2020

For Time:
3x Cal Row
3x EMOM Push Ups
3x Cal Bike
3x EMOM Pull Ups
3x Cal Ski
3x EMOM Burpees
10min Rest 2RNDS

Thursday January 30th 2020

A)7R
10/sd DB Split Squats

B)6R
10 GHD HC
Alt With
10 DB Hammer Curls

C)6R
10 STEDP
200' KB FR FC

Wednesday January 29th 2020

A)18min EMOM
Cal Bike
8 KB Swing Snatch
T2B

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

Tuesday January 28th 2020

A)5 Sets
10 Inc DB CP
Alt WIth
Prone Grip Pull Ups

B)5 Sets
10 Incline Prone KB Rows
Alt WIth
10 Parallel Grip DB Skull Crushers

B)5 Sets
10 Back Extensions

Monday January 27th 2020

A)6R
10 DL
Max Ring Dips

B)6R
20 Walking Lunges
HSPU

C)2000m Row For Time:

Friday January 24th 2020

A)24min EMOM
Cal Ski
15 Russian KB Swings
50' Rope Sled Pull

B)24min EMOM
Cal Bike
8 DBL KB Cleans
Ring Dips

Thursday 23rd 2020

A)6R
6 Rev Grip DH Pull Ups
100' Sled Pull

B)6R
EMOM Cal Row
15 Butterfly Sit Ups

C)6R
6 DB Reverse Flys
Alt With
12 Back Ext

Wednesday January 22nd 2020

A)8R
6 Back Squats
6/sd Single Arm DB Push Press

B)6R
6 Bench Press
Alt With
6 DB Incline Rows

C)4 Sets
10 Shoulder Touch Elbow Drop Planks
10 T2B

Tuesday January 21st 2020

A)E2:30/7R
6 BB DL

B)E1:15/6R
6 GHD HC
Alt With
6 DH Pull Ups

C)8min Max Cal Bike

Monday January 20th 2020

A)18min EMOM
6 Swing Snatch
HSPU
5 Box Jumps

B)18min EMOM
12 Walking Lunges
T2B
Push Ups

Thursday January 16th 2019

50min @ Mod Intensity
5min Ski
40 Walking Lunges (or air squats)
5min Bike
2x EMOM Kipping Pull Ups
5min Row
2x EMOM HSPU

Wednesday January 15th 2019

A)6 Sets
8/sd Single Leg SLDL

B)6 Sets
100'Sled Push
8/sd Single Arm DB Rows

C)5 Sets

200' Farmer Carry
12 Back Extensions

Tuesday January 14th 2019

A)7 Sets
8/sd BB Box Step Ups

B)12min EMOM
Cal Bike
Alt With
Push Ups

C)5 Sets
12 RCWLD
30sec/sd Side Plank

Monday January 13th 2019

A)Build to a moderate wt then
9min EMOM
2 HPC
1 PJ
1 SJ

B)6 Sets
C2B
Alt With
HSPU

C)6 Sets
8 Dips
Alt With
8 GHD HC

Friday January 10th 2019

A)5min AMRAP
EMOM Cal BIke
EMOM Kipping Pull Ups

5min Rest

B)5min AMRAP
12 KB Swing Cleans
100' Sled Push

5min Rest

C)5min AMRAP
EMOM HSPU
20 J.Lunges

D)2RNDS
5min Skip @ Mod Int
5min Row @ Mod Int

Thursday January 9th 2019

A)8 Sets
6 DL

B)6 Sets
6 Parallel Grip DB Skull Crushers
Alt With
6 BB Curls

C)8min AMRAP
Cal Row
EMOM T2B
10 Box Jumps 24/20

Wednesday January 8th 2019

A)6 Sets
6 Seated DB SP
Alt With
6 Reverse Grip Pull Ups

B)6 Sets
6/sd KB Front Rack SBL

C)6 Sets
12 Reverse Back Extensions
Alt With
6 Biceps Curls

Tuesday January 7th 2019

A)6 Sets
6 Bench Press
50' Rope Sled Pull

B)6 Sets
6 GHD HC
200' KB Front Rack Farmer Carry

C)6 Sets
6 Prone Grip Bent Over DB Rows

Monday January 6th 2019

A)8 Sets
6 Back Squats

B)6 Sets
10 Alternating Hanging Knees To Elbows
Max Paralette Push Ups

C)6 Sets
6 DB Incline Chest Press
50 DBL Unders

Friday January 3rd 2019

A)8min AMRAP
Double Cal Ski
20 J.Lunges

10 min Rest

B)8min AMRAP
Double Cal Row
20 Push Ups

10min Rest

C)8min AMRAP
100' Sandbag Carry
100' Sled Push @ Body WT

Thursday January 2nd 2019

A)E2M/6R
6 Bench Press
6 BB SLDL

B)E2M/6R
2 Rope Climbs
6 Box Jump Overs

C)6 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints