Friday July 31st 2020

A)5min AMRAP EMOM Cal BIke EMOM Burpees 5min Rest B)5min AMRAP 16 KB Russian Swings 100' Sled Push 5min Rest C)5min AMRAP EMOM Cal Row 10 DB Thrusters D)2RNDS 5min Ski @ Mod Int 800m Jog @ Mod Int

Thursday July 30th 2020

A)6 Sets 10/sd Single Leg SLDL 

B)6 Sets

100'Sled Push 10/sd Single Arm DB Rows C)5RNDS 100' Front Rack Farmer Carry 100' Farmer Carry 10 Back Extensions

Wednesday July 29th 2020

A)E1:15/6R 

6 Hang PWR Clean Alt With Rope Climb 

B)E1:15/6R 

10 DB Parallel Skull Crushers Alt With 10 Ez Bar Curls

C)E3M/5R 30sec/sd Side Bridge 10/sd Prone Knees to Elbows

Tuesday July 28th 2020

A)6R10 DL
Alt With
HSPU

B)6R
Rev DH Pull Ups
Alt With
DIps

C)6R
10 Modified Rows
Alt With
10 Back Extensions

Monday July 28th 2020

A)6R (build to a moderate wt then begin)4 HSC
4 PP
Alt With
T2B

B)6R
10 Inc DB CP
Alt With
DBL Unders

C)6R
10 DB Split Squats

Friday July 24th 2020

48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
40 Walking Lunges
20 Push Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
2 Rope Climbs
100' Sled Push (@ 235lbs total weight)

Thursday July 23rd 2020

A)E2M/8R (build to a heavy wt) 8 Back Squats B)6R 8 Prone Grip Dead Hang Pull Ups Alt With HSPU or HS Balance C)E1:15/6R 8 BB SLDL Alt With 30sec/sd Side Plank

Wednesday July 22nd 2020

A)21min EMOM Ring 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 21st 2020

A))6R 8 BB DL 100' Sled Pull B)6R 3 T2B/3 COB Pull Ups/3 C2B Alt With 10 GHD/10 Stability Ball Hamstring Curls C)6R4 L SAS/4 Single Arm KB Rows
Alt With
4 R SAS/4 Single Arm KB Rows

Monday July 20th 2020

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