Tuesday March 1st 2022

 A)6R

5 Rev Grip Pull Ups
5 Box Jumps (AHAP)

B)6R
5 DBL Snatch
5 DBL Swings
5 DBL Cleans

C)6R
5 Bench Press
DBL Unders

Monday February 28th 2022

 A)6R

5 Alternating Deficit BB SBL
5/sd SA DB PP

B)6R

1 KB Swing Clean
5 KB Front Squats
8 KB SLDL

C)8min Max Cal on Bike

Friday February 25th 2022

A)For Time: 
1000m Row
50 Push Ups
100 DBL Unders
5min Rest
2RNDS

B)Remaining Time

4min Row

4min Ski

4min Skip

Thursday Feburary 24th 2022

 A)5R

100' Sled Pull
24 Walking Lunges

B)6R
12 Triceps Dips
12 Back Extensions

C)5R
10 T2R
10 TT Planks
10 Rotating Planks

Wednesday February 23rd 2022

 A)6R

12 SLDL
HSPU/12 BB Push Press

B)6R
100' Sled Rope Pull
DBL Unders/Skips

C)12min EMOM
3 Swing Snatch/3 Swing Cleans

Alt With

Max Push Ups

Tuesday February 22nd 2022

 A)6R

4 DBL Swings

4 DBL Cleans

4 Front Squats

12 Prone Kipping Pull Ups

B)6R
12 DB CP
12 Ring Rows

C)For Time:
4x Cal Row
4x Assult Bike
4x Bar Touch Burpees

Friday February 18th 2022

 A)18min EMOM

6 Box Jumps
T2B
50' Rope Sled Pull

B)18min EMOM
Cal Bike
4/sd SA KB Swing Snatch
Push Ups

Thursday February 17th 2022

 A)6R

6 Back Squats
HSPU

B)6R
6 DB SLDL
6 Rev Grip Pull Ups

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

Wednesday February 16th 2022

A)9R
4 Swing Cleans
2 Push Press
4 Swing Cleans

B)6R
6 INC DB CP
1 Rope Climb (legless decent)

C)2RFT
3x Cal Ski
3x Cal Armless Bike
3x Burpees

Tuesday February 15th 2022

 A)6R

100' Sled Pull
Ring Dips

B)6R
DBL Unders
6/sd SA DB Rows

C)5R
8 STEDP
T2R

Monday February 14th 2022

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

B)6R
6 GHD HC
C2B

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

Friday February 11th 2022

2RFT

40/30 Cal Ski
40 Wall Balls
40/30 Cal Bike
40 Kipping Pull Ups/Ring Rows
40/30 Cal Row
40 Americanos

Thursday February 10th 2022

 A)6R

6 Back Squats
6/sd Single Arm DB Push Press

B)18min EMOM
6 Burpee Box Jump Overs
T2R
DBL Unders

Wednesday February 9th 2022

A)6 Sets
6/sd Single Leg SLDL

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

C)5R
200' Farmer Carry
12 Back Extensions

Tuesday February 8th 2022

 A)6R

4 Swing Cleans
4 Alt SBL
4 PP

B)6 Sets
C2B
Alt With
HSPU

C)6 Sets
Ring Dips
Alt With
6 GHD HC

Monday February 7th 2022

 A)7 Sets

6/sd DB Box Step Ups

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

C)5 Sets
12 RCWLD
8/sd Side Plank Elbow Touch 

Friday February 4th 2022

 For Time:

3x Cal Row
3x EMOM Push Ups
3x Cal Bike
3x EMOM Pull Ups
3x Cal Ski
3x EMOM Burpees
5min Rest 

2RNDS

Thursday February 3rd 2022

A)6R
10/sd DB Split Squats

B)6R
10 GHD HC
10 DB Hammer Curls

C)6R
10 STEDP
200' KB FR FC

Wednesday February 2nd 2022

A)18min EMOM
Cal Bike
8 KB Swing Snatch
T2B

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