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

Wednesday March 30th 2022

 A)9R

4 Swing Cleans
2 Push Press
4 Swing Cleans

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

C)For Time:
4x Cal Ski
4x Cal Armless Bike
4x Burpees

Tuesday March 29th 2022

 A)6R

100' Sled Pull
Ring Dips

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

C)5R
8 STEDP
16 Back Extensions

Monday March 28th 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 March 25th 2022

A)For Time:

1000m Row

50 Push Ups

300 Skips

50 J.Squats

5min Rest 

2RNDS

B)Remaining Time

4min Ski

4min Concept Bike

Thursday March 24th 2022

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

B)18min EMOM
Burpees
T2R
DBL Unders

Wednesday March 23rd 2022

A)6 Sets

8/sd Single Leg BB SLDL

B)6 Sets

100'Sled Push

8/sd Single Arm DB Rows

C)5R

200' Farmer Carry

12 Back Extensions

Tuesday February 22nd 2022

A)6R

4 Swing Cleans

4 Alt SBL

4 PP

B)6 Sets

6 C2B

Alt With

HSPU

C)6 Sets

6 Dips

Alt With

6 GHD HC

Monday March 21st 2022

 A)7 Sets

6/sd DB Box Step Ups

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

C)5 Sets
12 Supine Jack Knives

8/SD SPET

Friday March 18th 2022

 A)3RFT

4xcals Ski
15 Burpee Box Jump Overs
4xcals Row
30 KBS
4xcals Bike
1.5x EMOM Pull Ups

Thursday March 17th 2022

 A)6R

6 Inc DB CP
6/sd Walking Lunges

B)6R
6 KB Front Squats
6 Dips

C)5R
10 T2B
10 TT Planks
10 Rotating Planks

Wednesday March 16th 2022

A)12min EMOM
6 C2B

3/sd Single Arm KB Snatch

B)12min EMOM
Max Push Ups

10 Supine Jack Knives

C)12min EMOM
6 GHD HC

Dbl Unders/Skips

D)2000m Row @ high intensity

Tuesday March 15th 2022

 A)6R

6 DB SLDL
6 BB PP

B)21min EMOM
12 Jump Squats
1 Rope Climb (legless If Possible)
HSPU/ Wall Walks/DB SLR

C)4R
7/sd 90deg Ext Shoulder Rotation

Monday March 14th 2022

 A)6R

3 Back Squats
Ring Dips

B)10min EMOM
6 L Single Arm Ring Rows
Alt With
6 R Single Arm Ring Rows

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

Friday March 11th 2022

3min Ski

15 J.Squats

Max Push Ups

3min Row

10 Trx Rows

Burpees

3min Air Bike

15 KB Russian Swings

10 Sit Ups

3min Concept Bike

30 Wall Balls

Thursday March 10th 2022

 A)6R

8/sd Single Leg SLDL

B)6R
8 KB Front Squats
8 Dips

C)5R
10 RCWLD
10 TT Planks
10 PKTE

Wednesday March 9th 2022

 A)18min EMOM

6 Box Jumps AHAP
100' DB Farmer Carry
Cal Bike

B)18min EMOM
Cal Ski
8 L DB Split Squats
8 R DB Split Squats

C)75 Back Extensions

Tuesday March 8th 2022

 A)6R

8 DB CP
100' Sled Pull

B)6R
8 KB SC
DBL Unders

C)6R
8 Inc KB Rows
T2B or Rings

Monday March 7th 2022

A)6R
8 DL
8/sd SA DB PP

B)6R
8 Back Squats
2 Rope Climbs

C)6R
Prone Grip C2B
8 GHD HC

Friday March 4th 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 March 3rd 2022

 A)6R

5 DL
HSPU

B)6R
5 DB SLDL
5 Rev Grip Ring Rows

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

Wednesday March 2nd 2022

 A)6R

5 Back Squats
Ring Dips

B)6R
T2B
5 GHD HC

C)10min EMOM
5 L Single Arm DB Rows
Alt With
5 R Single Arm DB Rows