5x Cal Bike
100 Walking Lunges
5x Cal Ski
5x EMOM Kipping Pull Ups
5x Cal Row
50 Push Ups
5x Cal Bike
100 Air Squats
5x Cal Ski
100 Russian Swings
500 Skips
Thursday October 29th 2020
A)8R
4 DL
B)6R
4 Inc KB Rows (4 sec tempo)
30sec/sd Side Plank
C)6R
4 Inc DB CP
4 BB Curls (4 sec tempo)
Wednesday October 28th 2020
A)18min EMOM
Cal Bike10 Ring Rows
DBL Unders
B)18min EMOM
Cal Row
15 Wall Balls
100' KB Farmer Carry
Tuesday October 27th 2020
A)6R
4/sd BB SLDL
B)6R
4 BB Military Press
8 KB Americanos
C)6R
4 Weighted Dips
16 SB Reverse Hyperextensions
Monday October 26th 2020
A)6R
4/sd BB Deficit SBL
B)6R
4 Bench Press
4 Rev Grip DH Pull Ups
C)5R
10 T2B or Rings
20 TT Planks
20 Shoulder Touch Planks
Friday October 23rd 2020
50min @ Mod Intensity
5min Ski
40 Walking Lunges (or air squats)
5min Bike
2x EMOM Kipping Pull Ups
5min Row
2x EMOM HSPU
400m Run
30 Butterfly Sit Ups
Thursday October 22nd 2020
A)6R
8 Back SquatsAlt With
8/sd Single Arm DB Push Press
B)18min EMOM
Burpee Box Jump Overs
T2B or Rings
DBL Unders
Wednesday October 20th 2020
A)6 Sets
8 Bench PressAlt With
100' Single Arm Farmer Carry B)6 Sets 100'Sled Push 8/sd Single Arm DB Rows C)5R 30sec Body Hang (weighted If necessary) 12 Back Extensions
Tuesday October 20th 2020
A)6R
8 BB SLDLB)6 Sets C2B
Alt With
HSPU
C)6 Sets
Ring Dips
Alt With
6 GHD HC
Monday October 19th 2020
A)7 Sets
8/sd DB Box Step Ups
B)6R
8 DB Chest Press
Alt With
Rope Climbs
C)5 Sets
12 RCWLD
30sec/sd Side Plank
Friday October 16th 2020
A)30min Constant Work
3min Bike 1min Plank
3min Row
1.5x EMOM Burpees (in under 1min)
B)20min EMOM
30 J.Lunges
EMOM Paralette Push Ups
10 KB Russian Swings (AHAP)
EMOM C2B
Thursday October 15th 2020
A)6R
8/sd DB Split Squats
B)6R
DBL Unders
8/sd SA DB Rows
C)6R
8 Rev Crunches
8 GHD HC
Wednesday October 14th 2020
A)9R
2 HSC 2 HPC
2 Push Press
or 4 Swing Cleans 2 Push Press 4 Swing Cleans B)6R 6 INC DB CP 1 Rope Climb (legless decent) C)For Time: 3x Cal Ski 3x Cal Bike 3x Burpees
Monday October 13th 2020
A)6R
8 DL
HSPU
B)6R
8 Back Squats
DH Rev Grip Pull Ups
C)5R
8 STEDP T2B or Rings
Friday October 9th 2020
54min Constant Work @ Moderat Effort
3min Row
3min DBL Unders or Skips
3min Bike
3min AMRAP
10 Burpees
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 October 8th 2020
A)6R
6 Inc DB CPAlt With
6/sd Walking Lunges
B)6R
6 KB Front Squats
Alt With
Parallel Grip DB Skull Crushers
C)5R
10 T2B
10 TT Planks
10 Rotating Planks
Wednesday October 7th 2020
A)10R
2 HSC
2 HPC
B)18min EMOM
EMOM C2B
3/sd Single Arm KB Snatch
EMOM Ring Dips
D)2000m Row @ 90% PR Rate
Tuesday October 6th 2020
A)6R
6 DB SLDLAlt With
6 BB PP
B)21min EMOM
20 Jump Squats
1 Rope Climb (legless If Possible)
HSPU
C)4R
7/sd 90deg Ext Shoulder Rotation
Monday October 5th 2020
A)6R
3 Back Squats
Ring Dips
B)10min EMOM
6 L Single Arm Ring Rows
Alt With
6 R Single Arm Ring Rows
C)8R
10sec on (max intensity)
50sec Off
Friday October 2nd 2020
3min Row
15 Air Squats
20 TT Planks
3min Ski
10 Wall Balls
Rope Climbs
3min Concept Bike
20 J.Lunges
15 Russian Swings
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