Friday September 23rd 2022

A)21min EMOM
8 Box Jumps
T2B
50' Rope Sled Pull

B)21min EMOM
Cal Bike
4/sd SA KB Swing Snatch
10 Wall Balls

Thursday September 9th 2022

A)5R
6 HB DL
HSPU/6 BB PP

B)5R
6/sd Terminal Knee Extensions
6 Rev Grip Pull Ups

C)5R
100' SA DB FC
15 Back Ext

D)5R
Cal Ski
15 Americanos

Wednesday September 21st 2022

 A)5R
4 Swing Cleans
2 Push Press
4 Swing Cleans

B)5R
6 INC BB CP
100' Rope Sled Pull

C)5R
6 Back Squats
6 DB Curls

D)For Time:
4x Cal Ski
4x Cal Armless Bike
4x Burpees

Tuesday September 20th 2022

A)5R
100' Sled Pull
6 Dips

B)5R
DBL Unders
6 Wide Grip Ring Rows

C)5R
8 Shoulder Touch Elbow Drop Plank
T2R

D)5R
6 DB SLR
15 Wall Balls

Monday September 19th 2022

 A)5R
6/sd Split Squats

B)5R
6 BB Push Press
6/sd Single Arm DB Rows

C)6R
6 GHD HC
C2B

C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)

Friday September 16th 2022

50min @ MOD Intensity
3min Row
1min Plank
3min  Ski
1min Air Squats
3min Bike
15 Ring Rows
15 Push Ups
400m Run

Thursday January 15th 2022

A)5R
6/sd Single Arm DB Shoulder Press
100' Sled Pull 

B)5R 6/sd Deficit BB SBL 
C)5R
DBL Unders 100' FR KB Farmer Carry
100' Farmer Carry 
D)5R
6 BB Thrusters
Cal Air Bike

Wednesday September 14th 2022

A)5R
6/sd Landmine Single Leg SLDL B)5R 6 Dips 6 Prone Grip Pull Ups C)6R
6 DB Biceps Curls 15 Butterfly Sit Ups
D)5R
100m Run/Cal Spin Bike
15 Wall Balls

Tuesday January 13th 2022

 A)5R
6 KB Cleans
6 KB Push Press

B)5R
EMOM T2B
EMOM Burpees

C)5R
12 Back Extensions
6/sd Single Arm Ring Rows

D)5R
15 Americanos
Cal Bike 

Monday January 12th 2022

 A)5R
6 Back Squats
Max Push Ups

B)5R
6 GHD HC
6 Parallel Grip Skull Crushers

C)5R
12 RB Holding Leg Drops
8/sd Side Plank Hip Lift Elbow Touch

D)2000m Row For Time:

Friday January 9th 2022

 A)18min EMOM (difficulty 1-10?)
15 KB Americanos 100' Sled Push 15 Air Squats B)18min EMOM 10 Stability Ball Hamstring Curls 20 Rotating Planks
10 BB Push Press

Thursday September 8th 2022

A)5R
8/sd Landmine Single Leg SLDL B)5R 10 Dips 10/sd Side Plank Elbow Touch C)6R
10 DB Biceps Curls 15 Butterfly Sit Ups
D)5R
Cal Ski
15 Wall Balls

Tuesday September 7th 2022

 A)6R
8/sd Split Squats 
B)18min EMOM Max Push Ups 10 Trx Rows or Bent Over Rows 10 back extensions C)4 Sets 10/sd Ext Shoulder Rotations

Monday September 6th 2022

A)6R
8/sd Single Arm DB Shoulder Press 10 Weighted Squats
B)6R
10 Single Arm DB Rows
50 DBL Unders

C)6R TT Planks From Hands 10 T2B

Friday August 2nd 2022

 50min @ Mod Intensity
5min Ski
40 Walking Lunges (or air squats)
5min Bike
10 Kipping Pull Ups
5min Row
20 DB Push Press