Thursday November 26th 2020

A)5R

8 Military Press
Alt With
8/sd Single Arm DB Rows B)5R 8/sd Single Arm DB Push Press Alt With 8/sd Single Arm KB Cleans C)8min AMRAP Cal Row EMOM T2B 10 Box Jumps 24/20

Wednesday November 25th 2020

A)6R

8 BB DL
Max Hand Release Push Ups (Bottom)

B)6R
8 DB Bent Over Reverse Fly's
8 Triceps Dips

C)5R
12 Butterfly Sit Ups
Sled Push

Tuesday November 24th 2020

A)18min EMOM

8 GHD HC Kipping Pull Ups 100' DB Farmer Carry B)18min EMOM Wall Walks/8 Prone Grip DB Shoulder Press Cal Row DBL Unders

Monday November 23rd 2020

A)6R

10/sd Split Squats

B)5R
10 DB CP
Alt with
10 Mod Rows

C)5R
T2B or Rings
30sec/sd Side Plank
10 Back Ext

Friday November 20th 2020

A)24min EMOM

6 Box Jumps AHAP T2B

8 KB Swing Snatch or Cleans Max Paralette Push Ups

B)24min Constant Work
4min Bike
4min Row
4min Ski

Thursday November 19th 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

Wednesday November 18th 2020

A)9R

4 Swing Cleans 2 Push Press 4 Swing Cleans 2 Front Squats B)6R 8 INC DB CP 1 Rope Climb (legless decent) C)For Time: 4x Cal Ski 4x Cal Row Bike 4x Burpees

Tuesday November 17th 2020

A)6R

100' Sled Pull 8 Ring Dips/Stationary Dips B)6R DBL Unders 8/sd SA DB Rows C)5R 8 STEDP T2B Or Rings

Monday November 16th 2020

 A)E2:30/6R

8/sd Deficit SBL B)E2:15/6R 8 GHD HC Kipping C2B C)6R

100' Sled Pull

8/sd High Plank DB Slide

Friday November 13th 2020

For Time:

4x Cal Row 4x EMOM J.Lunges 4x Cal Bike 4x EMOM Pull Ups 4x Cal Ski 4x EMOM Burpees 5min Rest 2RNDS

Thursday November 12th 2020

A)E1:15/6R

8 PWR Clean Alt With Max Push Ups B)E1:15/6R 8 DB Parallel Skull Crushers Alt With 8 BB Curls C)E3M/5R 30sec/sd Side Bridge 10 Back Extensions

Wednesday November 11th 2020

A) E2M/8R

8 Back Squats B)E2M/6R 8 Military Press 8 GHD HC C)E2M/6R 8 L SA DB Rows Alt With 8 R SA DB Rows

Tuesday November 10th 2020

A)E2M/7R

8 BB SLDL (build to heavy wt)
Wall Walks B)24min EMOM T2B 8 Inc DB CP DH Prone Grip Pull Ups Burpees C)4 Sets 10/sd DB External Shoulder Rotations

Monday November 9th 2020

 A)6R

8/sd DB Split Squats

B)6R
Max Paralette Push Ups
Rope Climbs

C)6R
8 DB SLR
8 Modified Rows

Friday November 6th 2020

 A)5min AMRAP

Cal BIke Kipping Pull Ups 5min Rest B)5min AMRAP 12 KB Swing Cleans 100' Sled Push 5min Rest C)5min AMRAP HSPU/ 6 BB Push Press 20 J.Lunges D)2RNDS @ Mod Int 5min Skip 5min Row

Thursday November 5th 2020

 A)8 Sets

6 DL 

DBL Unders

B)6 Sets 6/sd Single Arm DB Push Press Alt With 6/sd Single Arm KB Cleans C)10min AMRAP

Cal Row EMOM T2B 10 Box Jumps 24/20

Wednesday November 4th 2020

 A)6 Sets

6/sd BB Split Squats

B)6 Sets 6 DB SLR 6 Reverse Grip Pull Ups C)6 Sets 12-15 Reverse Back Extensions 6 DB Biceps Curls

Tuesday November 3rd 2020

 A)6 Sets

6 Military Press 

50' Rope Sled Pull 

B)6 Sets 6 GHD HC 200' KB Front Rack Farmer Carry C)6 Sets 6 Prone Grip Ring Rows

12 Back Extensions

Monday November 2nd 2020

 A)E2M/7R

6 Back Squats 6 Prone Grip Pull Ups B)E2:15/6R 10 Alternating Hanging Knees To Elbows Max Paralette Push Ups C)E2:15/6R 6 DB Chest Press 50 DBL Unders