Tuesday February 1st 2022

 A)5 Sets

10 Inc DB CP
Alt WIth
Prone Grip Pull Ups

B)5 Sets
10 Incline Prone KB Rows
Alt WIth
10 Parallel Grip DB Skull Crushers

B)5 Sets
10 Back Extensions

Monday January 31st 2022

 A)6R

10 DL

Alt With
10 Dips

B)6R
20 Walking Lunges

Alt With
HSPU

C)2000m Row For Time:

Friday January 28th 2022

A)24min EMOM
Cal Ski
15 Russian KB Swings
50' Rope Sled Pull

B)24min EMOM
Cal Bike
8 DBL KB Cleans
Ring Dips

Thursday January 27th 2022

 A)E1:15/6R

6 Rev Grip DH Pull Ups

Alt with

100' Sled Pull

B)E1:15/6R
EMOM Cal Row

Alt with
15 Butterfly Sit Ups

C)E1:15/6R
6 DB Reverse Flys
Alt With
12 Back Ext

D)For Time:

40/50 Cal Ski

5x Burpees

Wednesday January 26th 2022

 A)6R

6 Back Squats
6/sd Single Arm DB Push Press

B)6R
6 Bench Press
Alt With
6 DB Incline Rows

C)4 Sets
10 Shoulder Touch Elbow Drop Planks
10 T2B

Tuesday January 25th 2022

 A)E2:30/7R

6 BB DL

B)E1:15/6R
6 GHD HC
Alt With
6 DH Pull Ups

C)8min Max Cal Bike

Monday January 24th 2022

 A)18min EMOM

6 Swing Snatch
HSPU
5 Box Jumps

B)18min EMOM
12 Walking Lunges
T2B
Push Ups

Friday January 21st 2022

50min @ Mod Intensity
5min Ski
40 Walking Lunges (or air squats)
5min Bike
2x EMOM Kipping Pull Ups
5min Row
2x EMOM HSPU

Thursday January 20th 2022

 A)6R

8 Bench Press

2 Rope Climbs

B)12min EMOM

8 KB Swing Snatch

Alt With

HSPU

C)12min AMRAP

20 KB Americanos

Cal Air Bike

15 Butterfly Sit Ups

Wednesday January 19th 2022

 A)6 Sets

8/sd Single Leg SLDL

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

C)5 Sets

200' Farmer Carry
12 Back Extensions

Tuesday January 18th 2022

 A)7 Sets

8/sd BB Box Step Ups

B)12min EMOM
Cal Bike
Alt With
Push Ups

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

Monday January 17th 2022

 A)Build to a moderate wt then

E1:15/9R
2 HPC
1 PJ
1 SJ

B)6 Sets
C2B
Alt With
HSPU

C)6 Sets
8 Dips
Alt With
8 GHD HC

Friday January 14th 2022

 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 January 13th 2022

 A)8 Sets

6 DL

B)6 Sets
6 Parallel Grip DB Skull Crushers
Alt With
6 BB Curls

C)12min AMRAP
Cal Row
EMOM T2B
10 Box Jumps 24/20

Wednesday January 12th 2022

 A)6 Sets

6 Seated DB SP
Alt With
6 Reverse Grip Pull Ups

B)6 Sets
6/sd KB Front Rack SBL

C)6 Sets
12 Reverse Back Extensions
Alt With
6 Biceps Curls

Tuesday January 11th 2022

 A)6 Sets

6 Military Press
50' Rope Sled Pull

B)6 Sets
6 GHD HC
200' KB Front Rack Farmer Carry

C)6RFT
2x Cal Bike

20 Americans

10 DB Thrusters

Monday January 10th 2022

 A)8 Sets

6 Back Squats

B)6 Sets
10 Alternating Hanging Knees To Elbows
Max Paralette Push Ups

C)6 Sets
6 DB Incline Chest Press
50 DBL Unders

Friday January 7th 2022

50min Constant Work @ Moderat Effort

3min Row
1min DBL Unders or Skips

3min Ski

Sled Push

3min Bike

1min Plank

4min AMRAP

20 Air Squats
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 January 6th 2022

 A)E2M/6R

6 Bench Press
6 BB SLDL

B)E2M/6R
2 Rope Climbs
6 Box Jump Overs

C)6 Rounds
30sec on @ 90% Intensity
90sec Off
Bike Sprints

Wednesday January 5th 2021

 A)18min EMOM

EMOM Kipping C2B
6/sd KB Swing Snatch
10 Leg Drops

B)18min EMOM
EMOM Cal Row Sprint
50 DBL Unders or Skips
10 Weighted DB Jump Squats

Tuesday January 4th 2021

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 3rd 2021

 A)E2:30/8R

6 Back Squats

Max Push Ups

B)E2:30/6R

6 GHD HC

6 Parallel Grip Skull Crushers

C)E2:30/6R

12 RB Holding Leg Drops

20-30 Rotating Planks