A)6R
6/sd BB SBLB)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 EMOM6 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 DLKipping 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 PullMax 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 SBL6 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 Ski40 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 PressB)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 Swing12 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
Thursday June 3rd 2021
A)6R
8 BB SLDLMax Hand Release Push Ups (Bottom)
B)6R
8 DB Bent Over Reverse Fly's
Max Triceps Dips on Chair
C)5R
12 Butterfly Sit Ups
EMOM Burpees
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