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