A)5 Sets
10 Prone Grip DH Pull UpsAlt WIth
10 Dips
B)5 Sets
10 Incline Prone KB Rows
Alt WIth
10 Parallel Grip DB Skull Crushers
C)2000m Row For Time:
B)5 Sets
10 Back Extensions
10/sd DB Ext Shoulder Rotations
Wednesday December 15th 2021
Alt WIth
10 Dips
B)5 Sets
10 Incline Prone KB Rows
Alt WIth
10 Parallel Grip DB Skull Crushers
C)2000m Row For Time:
B)5 Sets
10 Back Extensions
10/sd DB Ext Shoulder Rotations
Tuesday December 14th 2021
A)5 Sets
12 L Single Leg SLDLAlt With
12 R Single Leg SLDL
B)5 Sets
12 Supine To Prone Grip DB SP
Alt With
12 BB Curls
C)5 Sets
200' L SA KB FC
Alt With
200' R SA KB FC
D)10sec on 50sec Off 6-8R
Max Cal Bike
Monday December 13th 2021
A)E2M/8R
12 Back SquatsB)E1:15/6R
12 DB CP
Alt With
T2B
C)12min EMOM
12 L Single Arm DB Row
Alt With
12 R Single Arm DB Rows
Friday December 10th 2021
A)5min AMRAP
EMOM Cal BIkeEMOM 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 December 9th 2021
A)E2M/8R
6 DLB)E1:15/6R
6 Parallel Grip DB Skull Crushers
Alt With
6 Reverse grip Ring Rows
C)E3M/5R
30sec/sd Side Plank
EMOM T2B
Wednesday December 8th 2021
A)E1:15/6R
6 Seated DB SPAlt With
6 Reverse Grip Pull Ups
B)E1:15/6R
6 GHD HC
Alt With
100' Single Arm DB Farmer Carry
C)E1:15/6R
12 Reverse Back Extensions
Alt With
6 Biceps Curls
Tuesday December 7th 2021
A)E2M/7R
2 Bench Press50' Rope Sled Pull
B)E2M/8R
2 Back Squat
C)E2M/6R
10 Bent Over BB Rows (build to a heavy wt)
12 T2B
Monday December 6th 2021
A)E2M/7R
6/sd Deficit BB Step Back LungesB)E2:15/6R
10 Alternating Hanging Knees To Elbows
6 DB Incline Chest Press
C)E2:15/6R
Max Ring Dips
50 DBL Unders
Friday December 3rd 2021
48min Constant Work @ Mod Int
3min Skips3min Concept Bike
3min Row
Then 2RNDS of:
30 Walking Lunges
EMOM Push Ups
EMOM Kipping Pull Ups
ALTERNATE WITH:
2RNDS of:
30 KB Russian Swings
2 Rope Climbs
EMOM HSPU
Thursday December 2nd 2021
A)E1:15/5R
8 Military PressAlt With
8/sd Single Arm DB Rows B)E1:15/5R 8/sd Single Arm DB Push Press Alt With 8/sd Single Arm KB Cleans C)8min AMRAP Cal Row EMOM T2B 10 Box Jumps 24/20
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