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