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

6 Hang PWR Clean Alt With Rope Climb 

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

Rev DH Pull Ups
Alt With

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

10 Inc DB CP
Alt With
DBL Unders

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

Friday July 17th 2020

For Time: 4x Cal Row 
4x EMOM J.Lunges 4x Cal Bike 4x EMOM Pull Ups 4x Cal Ski 4x EMOM Burpees 10min Rest 2RNDS

Thursday July 16th 2020

6 PWR Clean
Alt With
Max Push Ups

6 DB Parallel Skull Crushers
Alt With
6 Ez Bar Curls

30sec/sd Side Bridge
10 Back Extensions

Wednesday July 15th 2020

A)E2M/7R 6/sd BB Split Squats 

6 Military Press 6 GHD HC C)E2M/6R 6 L SA DB Rows Alt With 6 R SA DB Rows

Tuesday July 14th 2020

A)24min EMOM T2B 6 Inc DB CP 6 DH Pull Ups Burpees 
B)E1:15/7R 6 BB SLDL (build to heavy wt) C)4 Sets 10/sd DB External Shoulder Rotations

Monday July 13th 2020

A) E2M/8R 3 Back Squats 
B)E1:30/9R 1 Hang Squat Clean (above knee) 1 Hang Squat Clean (just below knee) 1 Split jerk C)E2M/5R HSPU 2 Rope Climbs (dont touch ground)

Friday July 10th 2020

A)30min Constant Work 3min Bike 1min Plank 3min Row 1.5x EMOM Burpees B)20min EMOM
30 J.Lunges EMOM Paralette Push Ups 10 KB Russian Swings EMOM C2B

Thursday July 9th 2020

A)6R 6 DB SLDL 100' Sled Pull B)6R 1 Rope Climb 100' DB Farmer Carry C)6R 6 Inc KB Rows T2B or Rings

Wednesday July 7th 2020

A)7R 6/sd DB Split Squats B)18min EMOM 6 DBL Swing Snatch 6/sd SA DB PP 6 Box Jumps (AHAP) C)6R 10 DB Thrusters EMOM Cal Ski

Tuesday July 7th 2020

A)6R 100' Sled Pull Ring Dips 

B)6R DBL Unders 6/sd SA DB Rows 
C)5R 8 STEDP 15 Back Extensions

Monday July 5th 2020

A)E2M/10R 2 Clean and Split Jerk B)E1:30/6R 4 Bench Press Alt With 3 Prone Grip DH C2B Pull Ups C)E2:30/6R T2B
Wall Walks

Thursday July 2nd 2020

A)50min AMRAP 
4xcals Ski 15 Burpee Box Jump Push Ups 4xcals Row 15 KBS 15 Air Squats 4xcals Bike 15 Ring Rows 15 Leg Drops