Friday September 23rd 2022

A)21min EMOM

8 Box Jumps

T2B

50' Rope Sled Pull

B)21min EMOM

Cal Bike

4/sd SA KB Swing Snatch

10 Wall Balls

Thursday September 9th 2022

A)5R

6 HB DL

HSPU/6 BB PP

B)5R

6/sd Terminal Knee Extensions

6 Rev Grip Pull Ups

C)5R

100' SA DB FC

15 Back Ext

D)5R

Cal Ski

15 Americanos

Wednesday September 21st 2022

 A)5R

4 Swing Cleans

2 Push Press

4 Swing Cleans

B)5R

6 INC BB CP

100' Rope Sled Pull

C)5R

6 Back Squats

6 DB Curls

D)For Time:

4x Cal Ski

4x Cal Armless Bike

4x Burpees

Tuesday September 20th 2022

A)5R

100' Sled Pull
6 Dips

B)5R
DBL Unders
6 Wide Grip Ring Rows

C)5R
8 Shoulder Touch Elbow Drop Plank
T2R

D)5R

6 DB SLR

15 Wall Balls

Monday September 19th 2022

 A)5R

6/sd Split Squats

B)5R
6 BB Push Press

6/sd Single Arm DB Rows

C)6R
6 GHD HC
C2B

C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)

Friday September 16th 2022

50min @ MOD Intensity

3min Row

1min Plank

3min  Ski

1min Air Squats

3min Bike

15 Ring Rows

15 Push Ups

400m Run

Thursday January 15th 2022

A)5R

6/sd Single Arm DB Shoulder Press

100' Sled Pull 

B)5R 6/sd Deficit BB SBL 

C)5R

DBL Unders 100' FR KB Farmer Carry

100' Farmer Carry 

D)5R

6 BB Thrusters

Cal Air Bike

Wednesday September 14th 2022

A)5R

6/sd Landmine Single Leg SLDL B)5R 6 Dips 6 Prone Grip Pull Ups C)6R

6 DB Biceps Curls 15 Butterfly Sit Ups

D)5R

100m Run/Cal Spin Bike

15 Wall Balls

Tuesday January 13th 2022

 A)5R

6 KB Cleans
6 KB Push Press

B)5R
EMOM T2B
EMOM Burpees

C)5R
12 Back Extensions
6/sd Single Arm Ring Rows

D)5R

15 Americanos

Cal Bike 

Monday January 12th 2022

 A)5R

6 Back Squats

Max Push Ups

B)5R

6 GHD HC

6 Parallel Grip Skull Crushers

C)5R

12 RB Holding Leg Drops

8/sd Side Plank Hip Lift Elbow Touch

D)2000m Row For Time:

Friday January 9th 2022

 A)18min EMOM (difficulty 1-10?)

15 KB Americanos 100' Sled Push 15 Air Squats B)18min EMOM 10 Stability Ball Hamstring Curls 20 Rotating Planks

10 BB Push Press

Thursday September 8th 2022

A)5R

8/sd Landmine Single Leg SLDL B)5R 10 Dips 10/sd Side Plank Elbow Touch C)6R

10 DB Biceps Curls 15 Butterfly Sit Ups

D)5R

Cal Ski

15 Wall Balls

Tuesday September 7th 2022

 A)6R

8/sd Split Squats 

B)18min EMOM Max Push Ups 10 Trx Rows or Bent Over Rows 10 back extensions C)4 Sets 10/sd Ext Shoulder Rotations

Monday September 6th 2022

A)6R

8/sd Single Arm DB Shoulder Press 10 Weighted Squats

B)6R
10 Single Arm DB Rows

50 DBL Unders

C)6R TT Planks From Hands 10 T2B

Friday August 2nd 2022

 50min @ Mod Intensity

5min Ski
40 Walking Lunges (or air squats)
5min Bike
10 Kipping Pull Ups
5min Row
20 DB Push Press

Thursday September 1st 2022

A)6R
10 Back Squats
10/sd Single Arm DB Push Press

B)18min EMOM
6 Burpee Box Jump Overs
T2R or Reverse Crunches With A Leg Drop
DBL Unders or 50 Skips

Wednesday August 31st 2022

A)6 Sets
10/sd Single Leg SLDL

B)6 Sets
100'Sled Push
10/sd Single Arm DB Rows

C)5R
200' Farmer Carry
12 Back Extensions

Tuesday August 30th 2022

A)6R
12 Alternating Deficit SBL
6 BB Push Press

B)6R
6 GHD Hamstring Curls
6 C2B

C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)

Monday August 29th 2022

 A)7 Sets

10/sd DB Box Step Ups

B)6R
10 Incline DB Chest Press
Alt With
Rope Climbs

C)5 Sets
12 RCWLD
30sec/sd Side Plank

Friday August 26th 2022

A)50min Constant Work @ Moderate Intensity

4min Ski
10 Burpee Box Jump Overs
4min Row
30 Kettlebell Russian Swings
4min Bike
15 Wide Grip Ring Rows

Thursday August 25th 2021

 A)6R

8 Deadlifts
Max Push Ups

B)6R
8/sd Single Leg Stability Ball Hamstring Curls
8 Rev Grip Ring Rows

C)5R
100' SA DB FC
30 rotating planks

Wednesday August 24th 2022

 A)6R

8 Back Squats
Ring Dips

B)E45sec/6R
8 L Single Arm DB Rows
Alt With
8 R Single Arm DB Rows

C)8R
10sec on Bike Sprints(max intensity)
50sec Off

Tuesday August 23rd 2022

 A)5R

8 Rev Grip Pull Ups

8 DB Side Lateral Raises

B)5R
8 Bench Press
8 DB Incline Rows

C)5 Sets
10 SB In Outs
8/sd Side Plank Elbow Touch 

D)5R

Cal Ski 

15 Wall Balls

Monday August 22nd 2022

 A)5R

8 DL
8 Dips

B)5R
16 Walking Lunges
HSPU

C)5R

8/sd Single Arm Ring Rows

10 Supine Jack Knives

D)2000m Row For Time:

Friday August 19th 2022

 A)18min EMOM

8 L Single Arm DB or Kettlebell Snatch Alt With 8 R Single Arm DB or Kettlebell Snatch Alt With 20 Air Squats B)18min EMOM 10 Stability Ball Hamstring Curls 20 Rotating Planks Cal Ski

Thursday August 18th 2022

 A)5R

6/sd Landmine Kneeling Single Arm DB Shoulder Press

B)5R 100' Sled Pull

10 Americanos 

C)5R 6/sd Single Arm Ring Rows

DBL Unders 

D)8min Max Cal Air Bke

Wednesday August 17th 2022

 A)5R

8/sd Landmine Single Leg SLDL B)5R 6 Dips 6-8/sd Side Plank Elbow Touch Hip Lifs C)5R

6 DBL Swing Cleans 20 Butterfly Sit Ups

D)5R

6/sd Walking BB Lunges

Tuesday August 16th 2022

A)6R

6 GHD HC

RB Holding Leg Drops 

B)24min EMOM Max Paralette Push Ups 10 Trx Rows or Bent Over Rows Cal Ski

15 Wall Balls C)4 Sets 10/sd Ext Shoulder Rotations

Monday August 15th 2022

A)E2:30/5R

6 Back Squats

6/sd Single Arm DB Shoulder Press B)E2:30/5R

10/sd BB Glute Raises (put weight on hips) TT Planks From Hands

C)E2:30/5R

6 Triceps Skull Crushers

6 DB Side Lateral Raises

D)E2:30/5R

6/sd Single Arm DB Rows

10 SB In Outs

Friday August 12th 2022

50min @ Mod Intensity

4min Ski 40 Walking Lunges (or air squats) 4min Bike 2x EMOM Kipping Pull Ups 4min Row 2x EMOM HSPU 400m Run 30 Butterfly Sit Ups

Thursday September 8th 2022

 A)5R

10 Supine to Prone Grip SP
10 Rev Grip Pull Ups 

B)5R 

Cal Ski

10 RB Holding Leg Drops C)5R

10/sd Single Leg Landmine SLDL

D)5R

100' Front Rack Farmer Carry

100' Standard Farmer Carry

A)5R

10 BB DL
Max Hand Release Push Ups (Bottom)

B)5R
10 DB Bent Over Reverse Fly's
10 Triceps Dips

C)5R
12 Butterfly Sit Ups
Sled Push

D)10min AMRAP

DBL Cal Bike

400m RUN

20 Americanos

Tuesday August 9th 2022

A)5R

8 GHD HC Kipping Pull Ups

B)5R

100' DB Farmer Carry

10 DB Curls

C)5R 10 Prone Grip DB Shoulder Press Cal Row

D)5R

10/sd Single Arm Ring Rows DBL Unders

Monday August 8th 2022

 A)5R

10/sd Split Squats

B)5R
10 DB CP
10 Mod Rows

C)5R
T2B or Rings
8/sd Side Plank Hip Lift

D)5R

10 Triceps Dips
10 Back Ext

Friday August 5th 2022

A)24min EMOM

6 Box Jumps AHAP T2B

8 KB Swing Snatch or Cleans Max Paralette Push Ups

B)24min Constant Work
4min Bike
4min Row
4min Ski

Thursday July 4th 2022

A)5R

8 Hex Bar DL

HSPU 

B)5R 

8 Back Squats 8 Rev Grip Pull Ups

C)5R

Cal Concept Bike

8 Wide Grip Ring Rows

D)5R 100' SA DB FC 15 Back Ext

Wednesday August 3rd 2022

A)6R

4 Swing Cleans 2 Push Press 4 Swing Cleans 2 Front Squats

10 Butterfly Sit Ups B)6R 8 INC DB CP 1 Rope Sled Pull C)For Time: 4x Cal Ski 4x Cal Row Bike 4x Burpees

Monday August 2nd 2022

 A)E2:30/6R

8/sd Deficit SBL B)E2:15/6R 8 GHD HC Kipping C2B C)30sec ON/90sec OFF Bike Sprints (3rnds) Row Sprints (3rnds)

Friday July 29th 2022

 For Time:

4x Cal Row 4x EMOM J.Lunges 4x Cal Bike 4x EMOM Pull Ups 4x Cal Ski 4x EMOM Burpees 5min Rest 2RNDS

Thursday July 28th 2022

 A)6R

8 PWR Clean Max Push Ups

B)6R 8 DB Parallel Skull Crushers 8 BB Curls C)6R 30sec/sd Side Bridge 10 Back Extensions

Wednesday July 27th 2022

 A)6R

8 Back Squats 

DBL Unders

B)6R 8 Military Press 8 GHD HC C)12min EMOM 8/sd SA DB Rows

Alt With

8 Back Extensions

Tuesday July 26th 2022

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 July 25th 2022

A)6R

8/sd DB Split Squats

B)6R
Max Paralette Push Ups
Rope Climbs

C)6R
8 DB SLR
8 Modified Rows

Thursday July 21st 2022

 A)5min AMRAP

Cal BIke Kipping Pull Ups 5min Rest 

B)5min AMRAP 12 KB Swing Cleans 100' Sled Push 5min Rest C)5min AMRAP HSPU/ 6 BB Push Press 20 J.Lunges D)2RNDS @ Mod Int 5min Skip 5min Row

Wednesday July 20th 2022

 A)6R

7/sd BB Split Squats

B)6R 

7 Bent Over DB Flys 

7/sd Side Plank Hip Lifts

 

C)6R 15 Reverse Back Extensions 7 DB Biceps Curls

Tuesday July 19th 2022

 A)6 Sets

7 Military Press 

50' Rope Sled Pull 

B)6 Sets

200' KB Front Rack Farmer Carry 

7 GHD HC C)6 Sets 7 Reverse Grip Modified Rows

12 Back Extensions

Monday July 18th 2022

 A)5R

7 Back Squats 

7 Prone Grip Pull Ups B)5R 10 Alternating Hanging Knees To Elbows Max Paralette Push Ups C)5R 7 DB Chest Press 50 Reverse Skips

D)5R

7/sd Single Arm Ring Rows

Friday July 15th 2022

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 July 14th 2022

A)6R

5 DL

10 DB SLR B)6R 5 Inc KB Rows (4 sec tempo) 30sec/sd Side Plank C)6R 4 Inc DB CP 4 BB Curls (4 sec tempo)

Wednesday July 13th 2022

 A)18min EMOM

Cal Bike
15 Ring Rows
DBL Unders

B)18min EMOM
Cal Ski
100' Sled Push
Max Push Ups

Tuesday July 12th 2022

 A)5R

5/sd Single Leg Landmine SLDL

B)5R

5 BB Military Press

10 KB Americanos

C)5R

5 Dips

10 Back Extensions

D)5R

Cal Row 

Wall Balls

Monday July 11th 2022

 A)6R

5/sd BB Deficit SBL

B)6R

5 Bench Press

5 Rev Grip DH Pull Ups

C)5R

10 T2B or Rings

30 TT Planks

Friday July 8th 2022

50min @ Mod Intensity

4min Ski 40 Walking Lunges (or air squats) 4min Bike 2x EMOM Kipping Pull Ups 4min Row 2x EMOM HSPU 400m Run 30 Butterfly Sit Ups

Thursday October 7th 2022

 A)6R

10 Back Squats

10 DB Push Press B)21min EMOM Burpee Box Jump Overs T2B or Rings DBL Unders

Wednesday July 6th 2022

 A)5R

10 Bench Press
100' Single Arm Farmer Carry B)5R 10/sd Single Arm DB Rows C)5R 30sec Body Hang (weighted If necessary) 12 Back Extensions

D)5R

2 Rope Sled Pull to Push

Tuesday July 5th 2022

 A)5R

10 BB SLDL

Max Paralette Push Ups

B)5R C2B 

HSPU 

C)5R

10 Dips 6 GHD HC

D)5R

Cal Ski

8/sd KB Cleans (touch ground)

Monday July 4th 2022

A)6 Sets

10/sd DB Box Step Ups 

B)6R 

10 DB Chest Press

10 Rev Grip Modified Rows

C)6 Sets

12 RC no LD

8/SD Side Plank Elbow Touch

Thursday June 30th 2022

A)30min Constant Work

3min Bike 

1min Plank 3min Row 1.5x EMOM Burpees (in under 1min) B)20min EMOM 20 J.Lunges 8 Dips 15 KB Russian Swings (AHAP) EMOM C2B

Wednesday June 29th 2022

 A)5R

8/sd DB Split Squats 

B)5R 8/sd SA DB Rows

Max Push Ups C)5R 8 Rev Crunches 8 DB SLDL

D)5R

DBL Cal Concept Bike

Tuesday June 28th 2022

 A)6R

4 Swing Cleans 4 Push Press 4 Swing Cleans

DBL Unders B)6R 6 INC BB CP 1 Rope Climb (legless decent) C)6R

100' BB Farmer Carry

100' Sled Pull

Monday June 27th 2022

A)5R

8 DL HSPU B)5R 8 GHD HC COB Kipping Pull Ups C)5R

T2B or Rings 8 STEDP

D)5R

Cal Ski

15 Wall Balls

Friday June 24th 2022

 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)

Thursday June 23rd 2022

 A)5R 

8/sd BB Split Squats 

B)5R 8 KB Front Squats 8 Rev Grip Pull Ups

C)5R

8/sd Kneeling Single Arm Landmine SP

D)5R

Cal Bike 

10 Sit Ups

Wednesday June 22nd 2022

A)5R

8 Bench Press 

8/sd Single Arm KB Snatch 

B)5R

8 Parallel Grip Skull Crushers

8/sd Side Plank Elbow Touch Hip Lifts

C)5R

100' Sled Pull

15 Back Extensions

D)5R

8 DB Hammer Curls

DBL Unders

Tuesday June 21st 2022

 A)6R

8 DB SLDL

8 BB PP B)21min EMOM 20 BW Jump Squats 1 Rope Climb (legless If Possible) HSPU C)4R 7/sd 90deg Ext Shoulder Rotation

Monday June 20th 2022

A)6R

8 Back Squats 8 Dips 

B)6R 

8/sd Single Arm Ring Rows

T2B Or Rings 

C)30secON/90secOFF/6R

Concept Bike

Ski Erg

Friday June 17th 2022

 3min Row

15 Air Squats

20 TT Planks

3min Ski

10 Wall Balls

Rope Climbs

3min Concept Bike

20 J.Lunges

15 Russian Swings

Thursday October 16th 2022

A)5R

6 Rev Grip DH Pull Ups 

100' Sled Push 

B)5R EMOM Cal Row 15 Butterfly Sit Ups C)5R 6 DB Reverse Flys 12 Back Ext

D)E2M/5R

30sec Bike Sprints

Wednesday June 15th 2022

A)5R

100' Sled Pull

6/sd Single Arm Kneeling Landmine Press 

B)5R 

6 Bench Press 6 KB Incline Rows C)5 Sets 6/sd Side Plank Elbow Drop Hip Lifts 10 T2B

D)5R

Cal Ski

Wall Balls

Tuesday June 14th 2022

A)7R

6 BB DL 

B)E1:15/6R 6 GHD HC Alt With 6 DH Pull Ups C)8min Max Cal Bike

Monday June 13th 2022

 A)5R

6 Swing Snatch 

HSPU

B)5R 

5 Box Jumps

10 Trx Rows

C)5R

12 Walking Lunges 

D)5R T2B Push Ups

Friday June 10th 2022

 A)50min Constant Work

4xcals Ski 

EMOM Burpee Box Jump Overs 

4xcals Row 30 KBS 4xcals Bike 30 Air Squats

Thursday June 9th 2022

 A)6R

5 Prone KB Rows

8/sd SPET B)6R 5/sd Single Arm KB Cleans 5 Dips C)6R

5/sd Single Leg Landmine SLDL

8 Incline DB Raises

Wednesday June 8th 2022

 A)5R

5 Hex Bar DL

5 DB CP 

A)5R

5 Rev Grip Pull Ups

10 Back Extensions

C)5R

Cal Ski

BB Farmer Carry 

B)5R 6 KB Swing Snatch

EMOM DBL Unders

Tuesday June 7th 2022

  A)6R

5 GHD HC 

5 Standing BB Shoulder Press B)21min EMOM 12 BB Jump Squats Rope Climbs HSPU C)4R 7/sd RB Ext Shoulder Rotation

Monday September 6th 2022

 A)5R

5/sd DB Deficit SBL

5 Pull Ups

B)5R 5/sd Single Arm Ring Rows 

5 Inc BB Chest Press C)5R

Row Sprints

10 Butterfly Sit Ups

D)5R

100' Sled Push

Triceps Dips

Friday June 3rd 2022

5min Amrap

100' Rope Sled Pull to Push

20 Lunges

5min rest

5min AMRAP

T2B

15 Wall balls

5min rest

5min AMRAP

Cal Bike 

15 Americanos

2rnds 

4min Row

4min Concept bike

Thursday June 2nd 2022

  A)5R

10/sd DB Split Squats B)5R 10 GHD HC 10 BB Curls

C)5R

10 KB Swing Cleans

100' Sled Pull D)R5 10 STEDP 100' KB FR FC

Wednesday June 1st 2022

A)5R

10 Hex Bar DL

10 DB SLR

B)5R

DBL Unders

T2B

C)5R

10/sd Single Arm Landmine Rows

D)5R

Cal Row

15 Wall Balls

Tuesday May 31st 2022

  A)6R

10 Inc DB CP 

Prone Grip Pull Ups B)6R 10 Incline Prone KB Rows 10 Parallel Grip DB Skull Crushers B)30sec ON/90sec OFF

Bike Sprints

Alt With

Ski Sprints

Monday May 30th 2022

 A)6R

10 DL HSPU B)6R 20 Walking Lunges Max Ring Dips C)2000m Row For Time:

Friday May 27th 2022

 For Time:

4x Cal Row 

4x EMOM J.Lunges 

4x Cal Bike 

4x EMOM Pull Ups 4x Cal Ski 4x EMOM Burpees 5min Rest

2RNDS

Thursday May 26th 2022

  A)E2M/7R

8/sd BB Split 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

Wednesday May 25th 2022

A6R 8 BB SLDL

8 DB Skull Crushers 

B)24min EMOM 

T2B or Rings Cal Bike Kipping C2B Burpees C)4 Sets  

10/sd DB External Shoulder Rotations 

Monday May 24th 2022

 A) E2M/6R

8 Back Squats 

8 DB CP

B)E1:30/6R 

1 Hang Squat Clean (above knee) 1 Hang Squat Clean (just below knee) 1 Split jerk

DBL Unders C)E2M/5R Wall Walks 

Rope Climbs  

Friday May 20th 2022

 A)21min EMOM

12 BB J.Squats

12 KB Americanos

50' Rope Sled Pull/50' Rope Sled Pull

B)@ Mod Int

3min Row

10 Ring Rows

10 Leg Drops

3min Concept Bike

40 Lunges

3min Ski

30 TT Planks

10 Push Ups

Thursday May 19th 2022

  A)5R

8 DL

8 DB PG Skull Crushers B)5R 8 Rev Grip Pull Ups
HSPU
C)5R 200' SA DB FC 15 Back Ext

D)For Max Calories

E2M/5R

30sec SKi Sprint

Wednesday May 18th 2022

  A)9R

4 Swing Cleans 

2 Push Press 

4 Swing Cleans 

2 Front Squats B)6R 8 INC DB CP 1 Rope Climb (legless decent) C)For Time: 4x Cal Ski 4x Cal Armless Bike 4x Burpees

Tuesday May 17th 2022

 A)6R

100' Sled Pull  

8 Dips 

B)6R 8/sd SA Landmine Rows

DBL Unders 

C)6R

T2R 8/sd STEDP

Monday May 16th 2022

  A)E2:30/6R

8/sd Deficit SBL 

B)E2:15/6R 

6 GHD HC C2B C)30sec ON/90sec OFF Bike Sprints (3rnds) Row Sprints (3rnds)

Friday May 13th 2022

 5x Cal Bike

100 Walking Lunges 

5x Cal Ski 50 Kipping Pull Ups 5x Cal Row 50 Push Ups 5x Cal Bike 100 Air Squats 5x Cal Ski 100 Russian Swings 5x Cal Row 1mi Run or 5x Cal Bike

Thursday May 12th 2022

 A)6R

6/sd Landmine SLDL

6 Triceps Skull Crushers

B)6R

6 KB Cleans

6/sd SPET

C)6R

6 BB Curls

12 Back Extensions

Wednesday May 11th 2022

 A)6R

6 Back Squats
6/sd Single Arm DB Rows

B)18min EMOM
10 DB Box Step Overs
T2R

DBL Unders 

Tuesday May 10th 2022

 A)6R 

4 Swing Cleans

4 Alt SBL

4 PP

B)6 Sets C2B HSPU

 C)6 Sets Ring Dips Alt With 6 GHD HC

Monday May 9th 2022

A)6 Sets

6/sd DB Box Step Ups

B)6R 6 DB Chest Press Rope Climbs 

C)6R 6-8 SPHLET

Rotating Planks

Friday May 6th 2022

A)48min Constant Work 3min Bike 

2 RNDS or 2min 20 Air Squats

10 Ring Rows 3min Row 2 RNDS or 2min 7 Devil Presses 1 Rope Climb

Thursday May 5th 2022

 A)5R

8/sd Kneeling Landmine SP

10 Leg Drops

B)5R

8 RB Triceps Extensions

DBL Unders/Skips

C)5R

8 DB S-P Biceps Curls

8 Weighted Back Extensions

D)8min max cal bike

E)4R

8/sd Ext Shoulder Rotations

Wednesday May 4th 2022

A)5R
8 BB DL
8 Rev Grip Modified Rows

B)5R
8 DBL KB Swing Snatch

Cal Air Bike

C)5R

10 Stability Ball In outs
100'/sd Single Arm Farmer Carry

D)8min AMRAP

Cal ski 

10 j.Squats

10 Russian swings

5 push ups

Tuesday May 3rd 2022

A)6R

6 Bench Press 50' Rope Sled Pull 

B)6R

8 GHD HC

8 DB Side Lateral Raises 

C)6R 8 Incline KB Rows 6-8/sd Side Plank Hip Lift Elbow Touch

Monday May 2nd 2022

 A)6R

8/sd Deficit BB Step Back Lunges 

B)6R 8 Hanging Knees To Elbows 8 DB Incline Chest Press C)6R 8 Dips 50 Skips/5 Crossovers

Friday April 29th 2022

 A)5min AMRAP

EMOM Cal BIke 

EMOM Burpees 5min Rest B)5min AMRAP 16 KB Russian Swings 100' Sled Push 5min Rest C)5min AMRAP EMOM Cal Row 10 DB Thrusters D)3RNDS 4min Ski @ Mod Int 400m Jog @ Mod Int

Thursday April 28th 2022

 A)6 Sets

10/sd Kneeling Single Arm Landmine SP 

B)6 Sets

100'Sled Pull 10/sd Single Arm DB Rows C)5RNDS 100' Front Rack Farmer Carry 100' Farmer Carry 10 Back Extensions

Wednesday April 27th 2022

 A)6R 

6 TnG PWR Clean 1 PP

1 PJ

1 SJ

B)6R 

10 DB Parallel Skull Crushers 

10 Ez Bar Curls

C)6R

10 RB Holding Leg Drops 

6-8/sd SPHLET

Tuesday April 26th 2022

 A)6R

10 Landmine Single Leg SLDL

B)6R
Rev DH Pull Ups
DIps

C)6R
10 Modified Rows
10 Back Extensions

Monday April 25th 2022

 A)6R (build to a moderate wt then begin)

4 HSC

4 PP
T2B

B)6R
10 Inc DB CP
DBL Unders

C)6R
10 DB Split Squats

Friday April 22nd 2022

 48min Constant Work

3min Row
3min AMRAP 
10 J.Lunges
5 Push Ups
3min Bike
3min AMRAP 
1 Rope Climbs
100' Sled Push 

Thursday April 21st 2022

 A)6R

8/sd Single Arm Ring Rows

Cal Bike 

B)6R 8 Prone Grip Dead Hang Pull Ups 8/sd Kneeling Landmine SP 

C)6R DBL Unders/Skips 8/sd SPET

Wednesday April 20th 2022

 A))6R

8 BB DL

100' Sled Pull 

B)6R 8 Dips 8 GHD/10 Stability Ball Hamstring Curls 

C)6R

4 L SAS/4 Single Arm KB Rows
4 R SAS/4 Single Arm KB Rows

8 RB Triceps Pushdowns

Tuesday April 19th 2022

 A)6R (build to a heavy wt)

8/sd BB Walking Lunges 

B)6R 

HSPU 8 Touch and go PWR Cleans B)6R (build to a heavy wt) 8 Incline BB Chest Press Alt Hanging Knees to Elbows

Thursday April 14th 2022

 For Time:

4x Cal Row 

80/60 EMOM 

J.Lunges 4x Cal Bike 4x EMOM Pull Ups/40 Ring Rows 4x Cal Ski 4x EMOM Burpees 5min Rest 2RNDS

Wednesday April 13th 2022

 A)6R

6/sd DB Split Squats B)6R 6/sd SA Landmine Kneeling SP

6 GHD HC C)6R 10 DB Thrusters EMOM Cal Ski

Tuesday April 12th 2022

A)6R 

6 Back Squats 6/sd SA DB Rows

 

B)6R

100' Sled Pull 

Ring Dips

C)For Time:

50 Wall Balls

50/40 Cal Bike

50 Americanos

Monday April 11th 2022

 A)6R

4 KB Swing Cleans

4 KB Push Press

2 Front Squats

50 Skips/Crossovers B)6R 6 Bench Press 6 Prone Grip DH C2B Pull Ups C)6R T2B
100'/sd Single Arm DB Farmer Carry

Friday April 8th 2022

4min Ski

1min Walking Lunges

4min Bike 

30sec KB Americanos

30sec Burpees

4min Row

30sec Sit Ups

30sec TT Planks

 

Thursday April 7th 2022

A)6R

6 Military Press

Kipping C2B

B)6R

50' Rope Sled Pull

15 Russian KB Swings

C)6R

6 Ez Bar Skull Crushers

6 BB Curls

Wednesday April 6th 2022

A)6R

6 DL

6 Triceps Dips

B)6R Seated DB Supine To Prone Grip SP

6/sd Side Plank Elbow Touch 

C)6R 6/sd SA DB Rows 12 Back Extensions

Tuesday April 5th 2022

 A)18min EMOM

6/sd Swing Snatch 

6 Box Jumps Close Grip Push Ups B)E2M/6R 6/sd Single Leg SLDL C)FT: 5x DBL Unders 5x Cal Bike 5x Burpees

Monday April 4th 2022

A)6R 

6 Back Squats

DBL Unders/Skips

B)6R 6 Bench Press 6 Prone Grip DH C2B Pull Ups 

C)6R T2B
Wall Walks

Friday April 1st 2022

A)21min EMOM
6 Box Jumps
T2B
50' Rope Sled Pull

B)21min EMOM
Cal Bike
8 DBL KB Swing Snatch
HSPU

Thursday March 31st 2022

 A)6R

6 DL

6/sd Kneeling SA DB SP

B)6R
Max Ring Push Ups
6 Rev Grip Pull Ups

C)5R
100' SA DB FC
15 Back Ext