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