Flip Fitness WOD Blog : 2021

Friday December 31st 2021

54min Constant Work @ Moderate 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)

Thursday December 30th 2021

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

Wednesday December 29th 2021

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

Tuesday December 28th 2021

A)E1:15/6R (build to a heavy wt)

8 DB SLDL
Alt With
8 Standing BB Shoulder Press

B)E2:15/6R
8 Box Jumps
2 Rope Climbs

C)For Time:
7x Cal Row
100 DB Thrusters

Monday December 27th 2021

A)E2M/8R (build to a heavy wt)

8 Back Squats

B)E1:30/7R
EMOM Pull Ups
8 KB Americanos (heavy)

C)Every 1:15/6R
8 Incline BB Chest Press
Alt With
8/sd DB Rows

Friday December 24th 2021

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

Thursday December 23rd 2021

A)3000m For Time

B)E2:15/6R
15 Back Squats

C)E1:15/6R
15 Parallel Grip DB Skull Crushers
Alt With
15 BB Curls

D)E2:30/4R
15/sd TT Planks
30sec/sd Side Planks

Wednesday December 22nd 2021

A)21min EMOM

T2B
Alt With
15 KB Americanos
Alt With
HSPU

B)E2:30/6R
8/sd SA DB Push Press
DBL Unders

Tuesday December 21st 2021

A)E2M/6R

15 BB SLDL

B)E1:15/6R
15 DB CP
Alt WIth
Max Kipping Pull Ups

C)E4M/4R
250m Row Sprints

Monday December 20th 2021

A)E2:15/6R
30 Walking Lunges

B)E1:15/6R

15 Prone Grip Modified Rows
Alt With
15 Parallel To Prone Grip DB SP

C)E3:30/5R
15 Butterfly Sit Ups
200' Left SA KB FC
200' Right SA KB FC

Friday December 17th 2021

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

Thursday December 16th 2021

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

Wednesday December 15th 2021

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

Tuesday December 14th 2021

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

Monday December 13th 2021

A)E2M/8R

12 Back Squats

B)E1:15/6R
12 DB CP
Alt With
T2B

C)12min EMOM
12 L Single Arm DB Row
Alt With
12 R Single Arm DB Rows

Friday December 10th 2021

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

Thursday December 9th 2021

A)E2M/8R

6 DL

B)E1:15/6R
6 Parallel Grip DB Skull Crushers
Alt With
6 Reverse grip Ring Rows

C)E3M/5R
30sec/sd Side Plank
EMOM T2B

Wednesday December 8th 2021

A)E1:15/6R

6 Seated DB SP
Alt With
6 Reverse Grip Pull Ups

B)E1:15/6R
6 GHD HC
Alt With
100' Single Arm DB Farmer Carry

C)E1:15/6R
12 Reverse Back Extensions
Alt With
6 Biceps Curls

Tuesday December 7th 2021

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

Monday December 6th 2021

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

Friday December 3rd 2021

48min Constant Work @ Mod Int

3min Skips
3min Concept Bike
3min Row
Then 2RNDS of:
30 Walking Lunges
EMOM Push Ups
EMOM Kipping Pull Ups

ALTERNATE WITH:

2RNDS of:
30 KB Russian Swings
2 Rope Climbs
EMOM HSPU

Thursday December 2nd 2021

A)E1:15/5R

8 Military Press
Alt With
8/sd Single Arm DB Rows B)E1:15/5R 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 December 1st 2021

A)E2:30/6R

8 BB DL
Max Hand Release Push Ups (Bottom)

B)E2:30/6R
8 DB Bent Over Reverse Fly's
8 Triceps Dips

C)E2:30/5R
12 Butterfly Sit Ups
Sled Push

Tuesday November 30th 2021

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 29th 2021

A)E2:30/6R

10/sd Split Squats

B)E1:15/6R
10 DB CP
Alt with
10 Mod Rows

C)E3M/5R
T2B or Rings
30sec/sd Side Plank
10 Back Ext

Friday November 26th 2021

A)24min EMOM

6 Box Jumps AHAP T2B or Reverse Crunches with a Leg Drop

8 KB Swing Snatch or Cleans Max Paralette Push Ups

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

Thursday Novmeber 25th 2021

A)E2:30/6R

6 DL 6 HSPU or Wall Walks or 6 BB Push Press B)E2:30/6R 6 Back Squats 6 Rev Grip Pull Ups C)E2:30/5R 100' SA DB FC 15 Back Ext

Wednesday November 24th 2021

A)E1:30/9R

4 Swing Cleans 2 Push Press 4 Swing Cleans 2 Front Squats B)E2:15/6R 8 INC DB CP 1 Rope Climb (legless decent) C)For Time: 40 Cal Women/50 Cal Men Ski 40 Cal Women/50 Cal Men Row Bike 40 Cal Women/50 Cal Men Burpees

Tuesday November 23rd 2021

A)E2:30/6R

100' Sled Pull 8 Ring Dips/8 Stationary Dips B)E2:30/6R DBL Unders 8/sd SA DB Rows C)5R 8 Shoulder Touch Elbow Drop Plank 10 T2B Or 10 T2Rings

Monay November 22nd 2021

A)E2:30/6R

8/sd Deficit Step Back Lunges B)E2:15/6R 8 GHD Hamstring Curls/ 8/sd Single Leg Stability Ball Hamstring Curls Kipping C2B Pull Ups C)30sec ON/90sec OFF Bike Sprints (3rnds) Row Sprints (3rnds)

Friday November 19th 2021

5min Row For Calories

18min EMOM

20 J.Lunges

15 Ring Rows

Burpees

5min Bike For Calories

18min EMOM

15 Butterfly Sit Ups

DBL Unders/ Skips

100' Sled Push

5min Ski For Calories

Thursday November 18th 2021

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 17th 2021

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 16th 2021

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 15th 2021

A)6R

8/sd DB Split Squats

B)6R
Max Paralette Push Ups
Rope Climbs

C)6R
8 DB SLR
8 Modified Rows

Thursday November 11th 2021

A)6 Sets

6 DL

DBL Unders

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

Cal Row EMOM T2B or Sit Ups 10 Box Jumps

Wednesday November 10th 2021

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 October 9th 2021

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 8th 2021

A)7R

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

Friday October 5th 2021

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 4th 2021

A)10R

10 DL

Cal Ski B)6R 10 Inc KB Rows 10 DB Side Lateral Raises C)6R 10 Inc DB CP

10 BB Curls

Wednesday November 3rd 2021

A)18min EMOM

Cal Bike
10 Ring Rows
DBL Unders

B)18min EMOM
Cal Row
15 Wall Balls
100' KB Farmer Carry

Tuesday November 2nd 2021

A)6R

10 BB SLDL

100' Sled Pull

B)6R

10 BB Military Press

10 KB Americanos

C)6R

10 Dips

16 SB Reverse Hyperextensions

Monday November 1st 2021

A)6R
10/sd BB Deficit SBL

B)6R

10 Bench Press

10 Rev Grip DH Pull Ups

C)5R

8/sd SPHL

15 Butterfly Sit Ups

Friday October 29th 2021

A)E3M/5R

15 dumbbell thrusters

Calorie bike

B)E3M/5R

15 kettlebell americanos

Calorie ski

C)20min @ Mod Intensity

3 minutes concept bike

1 minute lunges

3 minutes row

1 minute burpees

Thursday October 28th 2021

A)6R

8 Back Squats

Cal Ski

B)18min EMOM

Burpee Box Jump Overs

T2B or Rings

DBL Unders

Wednesday October 27th 2021

A)6 Sets

8 Military Press

100' Single Arm Farmer Carry

B)6 Sets

100'Sled Push

8/sd Single Arm DB Rows

C)5R

30sec Body Weight Hang (weighted If necessary)

12 Back Extensions

Tuesday October 26th 2021

A)6R

8 BB SLDL

HSPU/8 SA DB PP

B)6 Sets C2B

15 wall balls

C)6 Sets

Ring Dips 6 GHD HC

Monday October 25th 2021

A)7 Sets

8/sd DB Box Step Ups

B)6R 8 Bench Press Rope Climbs C)5 Sets 20 PKTE 30sec/sd Side Plank

Friday October 22nd 2021

A)30min Constant Work

3min Bike

1min Plank

3min Row

1.5x EMOM Burpees (in under 1min)

B)20min EMOM

30 Air Squats

EMOM Paralette Push Ups

10 KB Russian Swings (AHAP)

EMOM C2B

Thursday October 21st 2021

A)6R

6 Inc DB CP

6/sd Walking Lunges B)6R 6 KB Front Squats Parallel Grip DB Skull Crushers C)5R 10 T2B 10 TT Planks 10 Rotating Planks

Wednesday October 20th 2021

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 October 19th 2021

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 October 18th 2021

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

Friday October 15th 2021

50/40 Cal Bike

100 Walking Lunges

50/40 Cal Ski

50 Kipping Pull Ups/ring Rows

50/40 Cal Row

50 Push Ups

50/40 Cal Bike

100 Air Squats

50/40 Cal Ski

100 Russian Swings

500 Skips

Thursday October 14th 2021

A)6R

8 DL

8/SD SA DB PP

B)6R

8 Inc KB Rows (4 sec tempo)

8/sd Side Plank Hip Lifts

C)6R

8 Inc DB CP

8 BB Curls (4 sec tempo)

Wednesday October 13th 2021

A)18min EMOM

Cal Bike

10 Ring Rows

DBL Unders

B)18min EMOM

Cal Row

15 Wall Balls

100' KB Farmer Carry

Monday October 12th 2021

A)6R

6/sd BB Deficit SBL

B)6R

6 Bench Press

6 Rev Grip DH Pull Ups

C)5R

10 T2B or Rings

20 TT Planks

20 Shoulder Touch Planks

Friday October 8th 2021

50min @ Mod Intensity

5min Ski 40 Walking Lunges (or air squats) 5min Bike 2x EMOM Kipping Pull Ups 5min Row 2x EMOM HSPU or 8 BB Push Press 400m Run 30 Butterfly Sit Ups

Thursday October 7th 2021

A)6R

8 DL

Max Close Grip Push Ups B)6R 8 Incline DB Rows 8/sd Side Plank Hip Lifts C)6R 8 Incline DB CP 8 BB Curls

Tuesday October 5th 2021

A)6R

8 BB SLDL

8 Triceps Skull Crushers

B)6 Sets C2B

HSPU/8 Kneeling DB SP

C)6 Sets

Ring Dips 8 GHD HC

Monday October 4th 2021

A)7 Sets

8/sd DB Box Step Ups

B)6R 8 DB Chest Press Rope Climbs C)5 Sets 12 RCWLD 30sec/sd Side Plank

Friday October 1st 2021

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 September 30th 2021

A)6R

HSPU/ 8 BB Push Press

8 Modified Rows

B)6R DBL Unders 8/sd SA DB Rows C)6R 8 Rev Crunches 8 GHD HC

Wednesday September 29th 2021

A)6R

8/sd Split Squats B)6R 8 Dips 1 Rope Climb (legless decent) C)For Time: 3x Cal Ski 3x Cal Bike 3x Burpees

Monday September 27th 2021

A)6R

8 DL HSPU B)6R DH Rev Grip Pull Ups

75 DBL Unders/ 100 Skips C)5R 8 STEDP
T2B or Rings

Friday September 24th 2021

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 September 23rd 2021

A)6R

6 Inc DB CP

6/sd Walking Lunges B)6R 6 KB Incline Rows 6 Parallel Grip DB Skull Crushers C6R 10 T2B 8/sd Side Plank Elbow Touch

Wednesday September 22nd 2021

A)E1:30/10R

2 HSC 2 HPC

1 SJ

B)18min EMOM EMOM C2B 6 L Single Arm KB Snatch

6 R Single Arm KB Snatch D)2000m Row @ 90% PR Rate

Tuesday September 21st 2021

A)6R

6 DB SLDL

6 BB PP B)E1:15/6R 15 BB Jump Squats 1 Rope Climb (legless If Possible) Push Ups C)5R at your own pace

10 back extensions

10 toes to bar

Monday September 20th 2021

A)6R

3 Back Squats Ring Dips

B)12min EMOM 6 L Single Arm Ring Rows Alt With 6 R Single Arm Ring Rows C)8R 10sec on (max intensity) 50sec Off

Friday September 10th 2021

A)50min Constant Work

4xcals Ski

2x EMOM Burpee Box Jump Overs

4xcals Row

50 KBS

4xcals Bike

50 Air Squats

Thursday September 9th 2021

A)6R

3 Bench Press (record wt)

3/sd Step Back Lunges B)6R 2 KB Swing Clean/1 Front Squat x 4reps 15 Wall Balls C)5R 10 Sit Ups 20 TT Planks 20 Rotating Planks

Wednesday September 8th 2021

A)E1:15/6R

6 GHD HC

3 Standing BB Shoulder Press

T2B B)E1:15/6R 12 BB Jump Squats Rope Climbs (legless decent) HSPU (deficit) C)4R 7/sd RB Int Shoulder Rotation

Monday September 7th 2021

A)E2:30/8R

3 Back Squats (record wt) B)E1:30/6R 3/sd Single Arm Ring Rows Alt With 3 Inc BB Chest Press C)5RFT

2X Cal Air Bike

EMOM Kipping Pull Ups

EMOM BBJO

Friday September 3rd 2021

A)2RNDS

5min Ski

5min Row

5min Bike

B)18min EMOM

15 Russian Swings

10 Sit Ups

15 Wall Balls

Thursday September 2nd 2021

A)6R

10/sd DB Split Squats B)6R 10 GHD HC 10 DB Hammer Curls C)6R 200' KB FR FC

10 STEDP

Wednesday September 1st 2021

A)18min EMOM

Cal Bike 8 KB Swing Snatch T2B

B)18min EMOM Cal SKI 50 DBL Unders or Skips 10 Weighted BB Jump Squats

Tuesday August 31st 2021

A)6 Sets

10 Inc DB CP Prone Grip Pull Ups B)6 Sets 10 Incline Prone KB Rows 10 Parallel Grip DB Skull Crushers B)6 Sets

10 SB In Outs 10 Back Extensions

Monday August 30th 2021

A)6R

10 DL HSPU B)6R 20 Walking Lunges Max Ring Dips C)2000m Row For Time:

Friday August 27th 2021

48min Constant Work

3min Bike

25 Americanos

3min Row

2x EMOM Burpees

3min Ski

2x EMOM J.Squats

Thursday August 26th 2021

A)6 Sets
8/sd Single Leg SLDL

B)6 Sets
100'Sled Pull
8/sd Single Arm Ring Rows

C)5R
200' DB Farmer Carry
12 Back Extensions

Wednesday August 25th 2021

A)7R

8/sd BB Split Squats

B)6R

8 Military Press

8 GHD HC

C)12min EMOM

8 L SA DB Rows

Alt With

8 R SA DB Rows

Tuesday August 24th 2021

A)E2M/7R 8 BB SLDL (build to heavy wt) B)24min EMOM

T2B 8 Inc DB CP DH Prone Grip Pull Ups Burpees C)4 Sets

10/sd DB External Shoulder Rotations

Monday August 23rd 2021

A)8R

8 Back Squats

B)9R 1 Hang Squat Clean (above knee) 1 Hang Squat Clean (just below knee) 1 Split jerk C)6R Wall Walks

Rope Climbs

Friday August 20th 2021

A)21min EMOM

8 Box Jumps

T2B

50' Rope Sled Pull/50' Rope Sled Pull

B)21min EMOM

Bike Erg

15 Americanos

Push Ups

Thursday August 19th 2021

A)6R

8 DL

B)6R

Kipping C2B

HSPU

C)5R

200' SA DB FC

15 Back Ext

Wednesday August 18th 2021

A)6R

4 Swing Cleans

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

Tuesday August 17th 2021

A)6R

100' Sled Pull

8 Ring Dips/Stationary Dips B)6R DBL Unders 8/sd SA DB Rows C)5R 8 STEDP T2R

Monday August 16th 2021

A)E2:30/6R

8/sd Deficit SBL

B)E2:15/6R 6 GHD HC C2B C)30sec ON/90sec OFF Bike Sprints (3rnds) Row Sprints (3rnds)

Thursday August 12th 2021

5x Cal Bike

100 Walking Lunges

5x Cal Ski 50 Kipping Pull Ups 5x Cal Row 50 Push Ups 5x Cal Bike 100 Air Squats 5x Cal Ski 100 Russian Swings 5x Cal Row 1mi Run or 5x Cal Bike

Wednesday March 11th 2021

A)6R

6 Back Squats
6/sd Single Arm DB Push Press

B)18min EMOM
6 Burpee Box Jump Overs
T2Bar or Rings

DBL Unders

Tuesday August 10th 2021

A)6R

4 Swing Cleans

4 Alt SBL

4 PP

B)6 Sets C2B HSPU

C)6 Sets Ring Dips 6 GHD HC

Monday August 9th 2021

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

Friday August 6th 2021

A)50min Constant Work 3min Bike

2 RNDS 30 Air Squats Bar Muscle Ups/Kipping Pull Ups 3min Row 2 RNDS 7 Devil Presses 1 Rope Climb

Thursday August 5th 2021

A)6R
6/sd single arm dumbbell rows
6 parallel grip tricep skull crushers

B)6R
6 GHD HC
6/sd KB Swing Snatch

C)5R
8/sd Side Plank elbow touch
10 Stability Ball In outs

Wednesday August 4th 2021

A)6R

6 Bench Press 50' Rope Sled Pull B)6R

6 Back Squat

6/sd Single Arm Db Push Press C)6R 6 Incline KB Rows 12 T2B

Tuesday August 3rd 2021

A)E2M/6R

6/sd Deficit BB Step Back Lunges B)E2:15/6R 10 Hanging Knees To Elbows 6 DB Incline Chest Press C)E2:15/6R Max Ring Dips 50 DBL Unders

Friday July 30th 2021

A)5min AMRAP

EMOM Cal BIke EMOM Burpees 5min Rest B)5min AMRAP 16 KB Russian Swings EMOM Cal Ski 5min Rest C)5min AMRAP EMOM Cal Row 10 DB Thrusters D)2RNDS 5min Ski @ Mod Int 800m Jog @ Mod Int

Thursday July 29th 2021

A)6 Sets

10 BB SLDL

T2B

B)6 Sets

100'Sled Push 10/sd Single Arm DB Rows C)6 Sets 100' Front Rack Farmer Carry 100' Farmer Carry 10 Back Extensions

Wednesday July 28th 2021

A)E1:15/6R

6 Hang PWR Clean Rope Climb

B)E1:15/6R

10 DB Parallel Skull Crushers 10 Ez Bar Curls

C)E3M/5R 30sec/sd Side Bridge 10/sd Prone Knees to Elbows

Tuesday July 27th 2021

A)6R

10 DL

HSPU

B)6R
Rev DH Pull Ups
DIps

C)6R
10 Modified Rows
10 Back Extensions

Monday July 26th 2021

A)6R (build to a moderate wt then begin)

4 HSC
4 PP
T2B

B)6R
10 Inc DB CP
DBL Unders

C)6R
10 DB Split Squats

Wednesday July 21st 2021

A)21min EMOM

8 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 20th 2021

A))6R

8 BB DL 100' Sled Pull B)6R 3 T2B/3 COB Pull Ups/3 C2B 8 GHD/8 Stability Ball Hamstring Curls C)6R

4 L SAS/4 SA Cleans/4 Single Arm KB Rows
Alt With
4 L SAS/4 SA Cleans/4 Single Arm KB Rows

Monday July 19th 2021

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 16th 2021

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

50min @ Mod Intensity
5min Ski
40 Walking Lunges (or air squats)
5min Bike
20 Trx Rows
5min Row
20 DB Thrusters
400m Run
30 Butterfly Sit Ups

Thursday July 15th 2021

A)6R

6 BB DL
Max Push Ups

B)6R
6 Dips
6 DB Curls

C)6R
6/sd Side Plank Elbow Touch

20 Rotating Planks
10 Back Extensions

Wednesday July 14th 2021

A)E2M/7R 6/sd BB Split Squats

B)E2M/6R

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

Tuesday July 13th 2021

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 12th 2021

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

Friday July 9th 2021

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 8th 2021

A)6R 6 DB SLDL 6 DB Parallel Grip Skull Crushers B)6R 1 Rope Climb 2 Wall Walks C)6R 6 Inc KB Rows T2B or Rings

Wednesday July 7th 2021

A)6R

6/sd BB 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 6th 2021

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 2021

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

Wednesday June 30th 2021

A)6R

6/sd BB SBL

B)6R
6 GHD HC
6/sd Single Arm Ring Rows

C)6R

6 DB CP

10 SB In Outs

Tuesday July 29th 2021

A)E2M/6R

6/sd Single Leg SLDL

B)18min EMOM
6 Swing Clean and Press/3 Clean and Jerk 6 Box Jumps Close Grip Push Ups/HSPU

C)FT: 5x DBL Unders 5x Cal Bike 5x Burpees

Monday June 28th 2021

A)6R

6 DL

Kipping C2B

B)6R T2B Standing BB MP C)6R 6 L SA DB Rows 6 R SA DB Rows

10 back extensions

Friday June 25th 2021

A)21min EMOM

6 Box Jumps

T2B

50' Rope Sled Pull

B)21min EMOM

Cal Bike

4/sd SA KB Swing Snatch

Push Ups

Thursday June 24th 2021

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 June 23rd 2021

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

Tuesday June 22nd 2021

A)6R

100' Sled Pull
Max Ring Dips

B)6R
DBL Unders
6/sd SA DB Rows

C)5R
8 Shoulder Touch Elbow Drop Plank
T2R

Monday June 21st 2021

A)6R

6/sd DB Deficit SBL
6 BB Push Press

B)6R
6 GHD HC
C2B

C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)

8rnds

Friday June 18th 2021

50min @ Mod Intensity

3min Ski
40 Walking Lunges (or air squats)
3min Bike
20 Ring Rows
3min Row
1 Rope Climb

10 Butterfly Sit Ups

Thursday June 17th 2021

A)8R

2 Hang PWR Cleans/2 Hang Squat Cleans

10 DB Chest Press

B)18min EMOM
6 Burpee Box Jump Overs
T2R
DBL Unders

C)3R

10/SD dumbbell external shoulder rotations

Wednesday June 16th 2021

A)6 Sets

10/sd BB SL SLDL

B)6 Sets
Cal Ski
Kipping C2B

C)5R
200' Farmer Carry
12 Back Extensions

Friday June 4th 2021

A)18min EMOM (difficulty 1-10?)

12 L Single Arm KB or DB Swing

12 R Single Arm KB or DB Swing

20 Air Squats

B)18min EMOM

10 Stability Ball Hamstring Curls

20 Prone Shoulder Touches

15 Calf Raises

10 BB Push Press

Thursday January 7th 2021

A)6min EMOM

HSPU or 6/sd Single Arm DB Shoulder Press B)6min EMOM EMOM J.Lunges C)6min EMOM 45sec Side Plank (alternate between sides) C)2RFT 50 Air Squats 25 Burpees

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