A)18min EMOM
EMOM Kipping C2B
6/sd KB Swing Snatch
10 Leg Drops
B)18min EMOM
EMOM Cal Row Sprint
50 DBL Unders or Skips
10 Weighted DB Jump Squats
Tuesday December 31st 2019
A)RE2M/3R
6 BB PWR Cleans
6 BB Push Press
Alt With
EMOM T2B
EMOM Burpees
B)E1:15/6R
6 GHD HC
Alt With
6/sd Single Arm Ring Rows
6 BB PWR Cleans
6 BB Push Press
Alt With
EMOM T2B
EMOM Burpees
B)E1:15/6R
6 GHD HC
Alt With
6/sd Single Arm Ring Rows
Monday December 30th 2019
A)RE2:30/7R
6/sd DB Step Back Lunges
B)12min EMOM
Cal BIke
Alt With
Push Ups
C)RE2:15/6R
6 Triceps Dips
6 DB Hammer Curls
6/sd DB Step Back Lunges
B)12min EMOM
Cal BIke
Alt With
Push Ups
C)RE2:15/6R
6 Triceps Dips
6 DB Hammer Curls
Friday December 27th 2019
54min Constant Work @ Moderat Effort
3min Row
3min DBL Unders or Skips
3min Bike
3min AMRAP
20 Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)
3min Row
3min DBL Unders or Skips
3min Bike
3min AMRAP
20 Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)
Thursday December 26th 2019
A)E2M/7R
8/sd DB Split Squats
B)12min EMOM
300' Run Sprints
Alt With
8 DB Shoulder Press
C)12min EMOM (AHAP)
8 Left Arm KB Bent Over Rows
Alt With
8 Right Arm KB Bent Over Rows
8/sd DB Split Squats
B)12min EMOM
300' Run Sprints
Alt With
8 DB Shoulder Press
C)12min EMOM (AHAP)
8 Left Arm KB Bent Over Rows
Alt With
8 Right Arm KB Bent Over Rows
Wednesday December 25th 2019
A)E2M/8R
8 DL
B)14min EMOM
Max Reps Ring Dips
Alt With
8 Wide Grip Ring Rows
C)12min EMOM
8 DB Curls (AHAP)
Alt With
45sec Weighted Plank
8 DL
B)14min EMOM
Max Reps Ring Dips
Alt With
8 Wide Grip Ring Rows
C)12min EMOM
8 DB Curls (AHAP)
Alt With
45sec Weighted Plank
Tuesday December 24th 2019
A)Every 1:15/6 Sets (build to a heavy wt)
8 DB SLDL
Alt With
8 Standing BB Shoulder Press
B)Every 2min/7 Sets
8 Box Jumps
2 Rope Climbs
C)For Time:
7x Cal Row
100 DB Thrusters
8 DB SLDL
Alt With
8 Standing BB Shoulder Press
B)Every 2min/7 Sets
8 Box Jumps
2 Rope Climbs
C)For Time:
7x Cal Row
100 DB Thrusters
Monday December 23rd 2019
A)E2M/8R (build to a heavy wt)
8 Back Squats
B)E1:30/7R
EMOM Pull Ups
8 KB Americanos (heavy)
C)Every 1:15/ Sets (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd DB Rows
8 Back Squats
B)E1:30/7R
EMOM Pull Ups
8 KB Americanos (heavy)
C)Every 1:15/ Sets (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd DB Rows
Friday December 20th 2019
A)24min EMOM
5 Box Jumps AHAP
Parallette Push Ups
16 J.Lunges
EMOM COB
B)24min Constant Work
3min SKI
3min Bike
3min Row
5 Box Jumps AHAP
Parallette Push Ups
16 J.Lunges
EMOM COB
B)24min Constant Work
3min SKI
3min Bike
3min Row
Thursday December 19th 2019
A)3000m For Time
B)7 Sets
15 Back Squats
C)5 Sets
15 Parallel Grip DB Skull Crushers
Alt With
15 BB Curls
D)4 Sets
15/sd TT Planks
30sec/sd Side Planks
B)7 Sets
15 Back Squats
C)5 Sets
15 Parallel Grip DB Skull Crushers
Alt With
15 BB Curls
D)4 Sets
15/sd TT Planks
30sec/sd Side Planks
Wednesday December 18th 2019
A)21min EMOM
T2B
Alt With
15 KB Americanos
Alt With
HSPU
B)5 Sets
8/sd SA DB Push Press
DBL Unders
T2B
Alt With
15 KB Americanos
Alt With
HSPU
B)5 Sets
8/sd SA DB Push Press
DBL Unders
Tuesday December 19th 2019
A)6 Sets
15 BB SLDL
B)5 Sets
15 DB CP
Alt WIth
Max Kipping Pull Ups
C)E4M/4R
250m Row Sprints
15 BB SLDL
B)5 Sets
15 DB CP
Alt WIth
Max Kipping Pull Ups
C)E4M/4R
250m Row Sprints
Monday December 16th 2019
A)5 Sets
30 Walking Lunges
B)5 Sets
15 Prone Grip Modified Rows
Alt With
15 Parallel To Prone Grip DB SP
C)5 Sets
15 Butterfly Sit Ups
200' Left SA KB FC
200' Right SA KB FC
30 Walking Lunges
B)5 Sets
15 Prone Grip Modified Rows
Alt With
15 Parallel To Prone Grip DB SP
C)5 Sets
15 Butterfly Sit Ups
200' Left SA KB FC
200' Right SA KB FC
Friday December 13th 2019
50min @ Mod Intensity
5min Ski
Ring MU/Kipping Pull Ups/Ring Rows
5min Bike
40 Walking Lunges (or air squats)
5min Row
10 GHD HC/15 SBHC
5min Ski
Ring MU/Kipping Pull Ups/Ring Rows
5min Bike
40 Walking Lunges (or air squats)
5min Row
10 GHD HC/15 SBHC
Thursday December 12th 2019
A)6 Sets
10 L Single Leg Box Squats
Alt With
10 R Single Leg Box Squats
B)12min EMOM
Cal Ski
Alt With
HSPU
C)12min EMOM
10 RCWLD
30sec/sd Side Bridge
10 L Single Leg Box Squats
Alt With
10 R Single Leg Box Squats
B)12min EMOM
Cal Ski
Alt With
HSPU
C)12min EMOM
10 RCWLD
30sec/sd Side Bridge
Wednesday December 11th 2019
A)5 Sets
10 Prone Grip DH Pull Ups
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
10 Prone Grip DH Pull Ups
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 10th 2019
A)5 Sets
12 L Single Leg SLDL
Alt 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
12 L Single Leg SLDL
Alt 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 9th 2019
A)8 Sets
12 Back Squats
B)5 Sets
12 DB CP
Alt With
T2B
C)5 Sets
12 L Single Arm DB Row
Alt With
12 R Single Arm DB Rows
12 Back Squats
B)5 Sets
12 DB CP
Alt With
T2B
C)5 Sets
12 L Single Arm DB Row
Alt With
12 R Single Arm DB Rows
Friday December 6th 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
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 December 5th 2019
A)8 Sets
6 DL
B)6 Sets
6 Parallel Grip DB Skull Crushers
Alt With
6 Reverse grip Ring Rows
C)E3M/5R
30sec/sd Side Plank
EMOM T2B
6 DL
B)6 Sets
6 Parallel Grip DB Skull Crushers
Alt With
6 Reverse grip Ring Rows
C)E3M/5R
30sec/sd Side Plank
EMOM T2B
Wednesday December 4th 2019
A)6 Sets
6 Seated DB SP
Alt With
6 Reverse Grip Pull Ups
B)6 Sets
6 GHD HC
Alt With
100' Single Arm DB Farmer Carry
C)6 Sets
12 Reverse Back Extensions
Alt With
6 Biceps Curls
6 Seated DB SP
Alt With
6 Reverse Grip Pull Ups
B)6 Sets
6 GHD HC
Alt With
100' Single Arm DB Farmer Carry
C)6 Sets
12 Reverse Back Extensions
Alt With
6 Biceps Curls
Tuesday December 3rd 2019
A)E2M/7R
2 Bench Press
50' Rope Sled Pull
B)E2M/8R
2 Back Squat
C)E2M/6R
10 Bent Over BB Rows (build to a heavy wt)
12 T2B
2 Bench Press
50' 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 November 1st 2019
A)E2M/7R
6/sd Deficit BB Step Back Lunges
B)E2:15/6R
10 Alternating Hanging Knees To Elbows
6 DB Incline Chest Press
C)E2:15/6R
Max Ring Dips
50 DBL Unders
6/sd Deficit BB Step Back Lunges
B)E2:15/6R
10 Alternating Hanging Knees To Elbows
6 DB Incline Chest Press
C)E2:15/6R
Max Ring Dips
50 DBL Unders
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