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