A)5min AMRAP
EMOM Cal BIke
EMOM Burpees
5min Rest
B)5min AMRAP
16 KB Russian Swings
EMOM Cal Ski
5min Rest
C)5min AMRAP
EMOM Cal Row
10 DB Thrusters
D)2RNDS
5min Ski @ Mod Int
800m Jog @ Mod Int
Thursday July 29th 2021
A)6 Sets
10 BB SLDL T2B
B)6 Sets
100'Sled Push
10/sd Single Arm DB Rows
C)6 Sets
100' Front Rack Farmer Carry
100' Farmer Carry
10 Back Extensions
Wednesday July 28th 2021
A)E1:15/6R
6 Hang PWR Clean
Rope Climb
B)E1:15/6R
10 DB Parallel Skull Crushers
10 Ez Bar Curls
C)E3M/5R
30sec/sd Side Bridge
10/sd Prone Knees to Elbows
Monday July 26th 2021
A)6R (build to a moderate wt then begin)
4 HSC
4 PP
T2B
B)6R
10 Inc DB CP
DBL Unders
C)6R
10 DB Split Squats
4 PP
T2B
B)6R
10 Inc DB CP
DBL Unders
C)6R
10 DB Split Squats
Wednesday July 21st 2021
A)21min EMOM
8 Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows
B)21min EMOM
DBL Unders
Cal Bike
8 DB Curls
Tuesday July 20th 2021
A))6R
8 BB DL
100' Sled Pull
B)6R
3 T2B/3 COB Pull Ups/3 C2B
8 GHD/8 Stability Ball Hamstring Curls
C)6R4 L SAS/4 SA Cleans/4 Single Arm KB Rows
Alt With
4 L SAS/4 SA Cleans/4 Single Arm KB Rows
Alt With
4 L SAS/4 SA Cleans/4 Single Arm KB Rows
Monday July 19th 2021
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
Friday July 16th 2021
For Time:
4x Cal Row 4x EMOM J.Lunges
4x Cal Bike
4x EMOM Pull Ups
4x Cal Ski
4x EMOM Burpees
10min Rest 2RNDS
Or
50min @ Mod Intensity
5min Ski
40 Walking Lunges (or air squats)
5min Bike
20 Trx Rows
5min Row
20 DB Thrusters
400m Run
30 Butterfly Sit Ups
5min Ski
40 Walking Lunges (or air squats)
5min Bike
20 Trx Rows
5min Row
20 DB Thrusters
400m Run
30 Butterfly Sit Ups
Thursday July 15th 2021
A)6R
6 BB DLMax Push Ups
B)6R
6 Dips
6 DB Curls
C)6R
6/sd Side Plank Elbow Touch
20 Rotating Planks
10 Back Extensions
10 Back Extensions
Wednesday July 14th 2021
A)E2M/7R
6/sd BB Split Squats
B)E2M/6R
6 Military Press
6 GHD HC
C)E2M/6R
6 L SA DB Rows
Alt With
6 R SA DB Rows
Tuesday July 13th 2021
A)24min EMOM
T2B
6 Inc DB CP
6 DH Pull Ups
Burpees
B)E1:15/7R
6 BB SLDL (build to heavy wt)
C)4 Sets
10/sd DB External Shoulder Rotations
Monday July 12th 2021
A) E2M/8R
3 Back Squats
B)E1:30/9R
1 Hang Squat Clean (above knee)
1 Hang Squat Clean (just below knee)
1 Split jerk
C)E2M/5R
HSPU
2 Rope Climbs
Friday July 9th 2021
A)30min Constant Work
3min Bike
1min Plank
3min Row
1.5x EMOM Burpees
B)20min EMOM30 J.Lunges
EMOM Paralette Push Ups
10 KB Russian Swings
EMOM C2B
Thursday July 8th 2021
A)6R
6 DB SLDL
6 DB Parallel Grip Skull Crushers
B)6R
1 Rope Climb
2 Wall Walks
C)6R
6 Inc KB Rows
T2B or Rings
Wednesday July 7th 2021
A)6R
6/sd BB Split Squats
B)18min EMOM
6 DBL Swing Snatch
6/sd SA DB PP
6 Box Jumps (AHAP)
C)6R
10 DB Thrusters
EMOM Cal Ski
Tuesday July 6th 2021
A)6R
100' Sled Pull
Ring Dips B)6R
DBL Unders
6/sd SA DB Rows
C)5R
8 STEDP
15 Back Extensions
Monday July 5th 2021
A)E2M/10R
2 Clean and Split Jerk
B)E1:30/6R
4 Bench Press
Alt With
3 Prone Grip DH C2B Pull Ups
C)E2:30/6R
T2B Wall Walks
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