A)6R
10 DL
HSPU
B)6R
10 DB SLDL
6 Rev Grip Ring Rows
C)5R
100' SA DB FC
30 rotating planks
Wednesday February 26th 2019
A)6R
10 Back Squats
Ring Dips
B)6R
T2B
10 GHD HC
C)10min EMOM
10 L Single Arm DB Rows
Alt With
10 R Single Arm DB Rows
10 Back Squats
Ring Dips
B)6R
T2B
10 GHD HC
C)10min EMOM
10 L Single Arm DB Rows
Alt With
10 R Single Arm DB Rows
Tuesday February 25th 2020
A)6R
4 Rev Grip Pull Ups
5 Box Jumps (AHAP)
B)10R
4 DBL Snatch
4 DBL Swings
4 DBL Cleans
C)6R
4 Bench Press
DBL Unders
4 Rev Grip Pull Ups
5 Box Jumps (AHAP)
B)10R
4 DBL Snatch
4 DBL Swings
4 DBL Cleans
C)6R
4 Bench Press
DBL Unders
Monday February 24th 2020
A)6R
4 Alternating Deficit BB SBL
4/sd SA DB PP
B)6R
4 KB Front Squats
8 KB SLDL
C)8min Max Cal on Bike
4 Alternating Deficit BB SBL
4/sd SA DB PP
B)6R
4 KB Front Squats
8 KB SLDL
C)8min Max Cal on Bike
Friday February 21st 2020
A)50min Constant Work @ Moderate Intensity
4xcals Ski
10 Burpee Box Jump Overs
4xcals Row
30 KBS
4xcals Bike
EMOM Pull Ups
4xcals Ski
10 Burpee Box Jump Overs
4xcals Row
30 KBS
4xcals Bike
EMOM Pull Ups
Thursday February 20th 2020
A)5R
100' Sled Pull
20 Walking Lunges
B)6R
3 Triceps Dips
20 Back Extensions
C)5R
10 T2R
10 TT Planks
10 Rotating Planks
100' Sled Pull
20 Walking Lunges
B)6R
3 Triceps Dips
20 Back Extensions
C)5R
10 T2R
10 TT Planks
10 Rotating Planks
Wednesday February 19th 2020
A)6R
8 SLDL
HSPU
B)5R
100' Sled Rope Pull
DBL Unders
C)10min EMOM
3 Swing Snatch
3 Swing Cleans
8 SLDL
HSPU
B)5R
100' Sled Rope Pull
DBL Unders
C)10min EMOM
3 Swing Snatch
3 Swing Cleans
Monday February 18th 2020
A)6R
3 Back Squats
3 DB CP
B)6R
6 GHD HC
3 Prone DH Pull Ups
C)3RFT
4x Cal Bike
2x Emom T2R
3 Back Squats
3 DB CP
B)6R
6 GHD HC
3 Prone DH Pull Ups
C)3RFT
4x Cal Bike
2x Emom T2R
Friday February 14th 2020
A)20min EMOM
6 Box Jumps
T2B
50' Rope Sled Pull
B)20min EMOM
Cal Bike
4/sd SA KB Swing Snatch
Push Ups
6 Box Jumps
T2B
50' Rope Sled Pull
B)20min EMOM
Cal Bike
4/sd SA KB Swing Snatch
Push Ups
Thursday February 13th 2020
A)6R
6 DL
HSPU
B)6R
6 Back Squats
6 Rev Grip Pull Ups
C)5R
100' SA DB FC
15 Back Ext
6 DL
HSPU
B)6R
6 Back Squats
6 Rev Grip Pull Ups
C)5R
100' SA DB FC
15 Back Ext
Wednesday February 12th 2020
A)9R
4 Swing Cleans
2 Push Press
4 Swing Cleans
B)6R
6 INC DB CP
1 Rope Climb (legless decent)
C)For Time:
4x Cal Ski
4x Cal Armless Bike
4x Burpees
4 Swing Cleans
2 Push Press
4 Swing Cleans
B)6R
6 INC DB CP
1 Rope Climb (legless decent)
C)For Time:
4x Cal Ski
4x Cal Armless Bike
4x Burpees
Monday February 10th 2020
A)6R
12 Alternating Deficit SBL
6 BB Push Press
B)6R
6 GHD HC
C2B
C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)
12 Alternating Deficit SBL
6 BB Push Press
B)6R
6 GHD HC
C2B
C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)
Friday February 7th 2020
50min @ Mod Intensity
5min Ski
40 Walking Lunges (or air squats)
5min Bike
2x EMOM Kipping Pull Ups
5min Row
2x EMOM HSPU
5min Ski
40 Walking Lunges (or air squats)
5min Bike
2x EMOM Kipping Pull Ups
5min Row
2x EMOM HSPU
Thursday February 6th 2020
A)6R
6 Back Squats
6/sd Single Arm DB Push Press
B)18min EMOM
6 Burpee Box Jump Overs
T2R
DBL Unders
6 Back Squats
6/sd Single Arm DB Push Press
B)18min EMOM
6 Burpee Box Jump Overs
T2R
DBL Unders
Wednesday February 5th 2020
A)6 Sets
6/sd Single Leg SLDL
B)6 Sets
100'Sled Push
8/sd Single Arm DB Rows
C)5R
200' Farmer Carry
12 Back Extensions
6/sd Single Leg SLDL
B)6 Sets
100'Sled Push
8/sd Single Arm DB Rows
C)5R
200' Farmer Carry
12 Back Extensions
Tuesday Febuary 4th 2020
A)6R
4 Swing Cleans
4 Alt SBL
4 PP
B)6 Sets
C2B
Alt With
HSPU
C)6 Sets
Ring Dips
Alt With
6 GHD HC
4 Swing Cleans
4 Alt SBL
4 PP
B)6 Sets
C2B
Alt With
HSPU
C)6 Sets
Ring Dips
Alt With
6 GHD HC
Monday February 3rd 2020
A)7 Sets
6/sd DB Box Step Ups
B)6R
6 DB Chest Press
Alt With
Rope Climbs
C)5 Sets
12 RCWLD
30sec/sd Side Plank
6/sd DB Box Step Ups
B)6R
6 DB Chest Press
Alt With
Rope Climbs
C)5 Sets
12 RCWLD
30sec/sd Side Plank
Subscribe to:
Posts (Atom)