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