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