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Thursday June 30th 2022
A)30min Constant Work
3min Bike
1min Plank 3min Row 1.5x EMOM Burpees (in under 1min) B)20min EMOM 20 J.Lunges 8 Dips 15 KB Russian Swings (AHAP) EMOM C2B
Wednesday June 29th 2022
A)5R
8/sd DB Split Squats
B)5R 8/sd SA DB Rows
Max Push Ups C)5R 8 Rev Crunches 8 DB SLDL
D)5R
DBL Cal Concept Bike
Tuesday June 28th 2022
A)6R
4 Swing Cleans 4 Push Press 4 Swing Cleans
DBL Unders B)6R 6 INC BB CP 1 Rope Climb (legless decent) C)6R
100' BB Farmer Carry
100' Sled Pull
Monday June 27th 2022
A)5R
8 DL HSPU B)5R 8 GHD HC COB Kipping Pull Ups C)5R
T2B or Rings
8 STEDP
D)5R
Cal Ski
15 Wall Balls
Friday June 24th 2022
54min Constant Work @ Moderat Effort
3min Row
3min DBL Unders or Skips 3min Bike 3min AMRAP 10 Burpees 100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
Thursday June 23rd 2022
A)5R
8/sd BB Split Squats
B)5R 8 KB Front Squats 8 Rev Grip Pull Ups
C)5R
8/sd Kneeling Single Arm Landmine SP
D)5R
Cal Bike
10 Sit Ups
Wednesday June 22nd 2022
A)5R
8 Bench Press
8/sd Single Arm KB Snatch
B)5R
8 Parallel Grip Skull Crushers
8/sd Side Plank Elbow Touch Hip Lifts
C)5R
100' Sled Pull
15 Back Extensions
D)5R
8 DB Hammer Curls
DBL Unders
Tuesday June 21st 2022
A)6R
8 DB SLDL
8 BB PP B)21min EMOM 20 BW Jump Squats 1 Rope Climb (legless If Possible) HSPU C)4R 7/sd 90deg Ext Shoulder Rotation
Monday June 20th 2022
A)6R
8 Back Squats 8 Dips
B)6R
8/sd Single Arm Ring Rows
T2B Or Rings
C)30secON/90secOFF/6R
Concept Bike
Ski Erg
Friday June 17th 2022
3min Row
15 Air Squats
20 TT Planks
3min Ski
10 Wall Balls
Rope Climbs
3min Concept Bike
20 J.Lunges
15 Russian Swings
Thursday October 16th 2022
A)5R
6 Rev Grip DH Pull Ups
100' Sled Push
B)5R EMOM Cal Row 15 Butterfly Sit Ups C)5R 6 DB Reverse Flys 12 Back Ext
D)E2M/5R
30sec Bike Sprints
Wednesday June 15th 2022
A)5R
100' Sled Pull
6/sd Single Arm Kneeling Landmine Press
B)5R
6 Bench Press 6 KB Incline Rows C)5 Sets 6/sd Side Plank Elbow Drop Hip Lifts 10 T2B
D)5R
Cal Ski
Wall Balls
Tuesday June 14th 2022
A)7R
6 BB DL
B)E1:15/6R 6 GHD HC Alt With 6 DH Pull Ups C)8min Max Cal Bike
Monday June 13th 2022
A)5R
6 Swing Snatch
HSPU
B)5R
5 Box Jumps
10 Trx Rows
C)5R
12 Walking Lunges
D)5R T2B Push Ups
Friday June 10th 2022
A)50min Constant Work
4xcals Ski
EMOM Burpee Box Jump Overs
4xcals Row 30 KBS 4xcals Bike 30 Air Squats
Thursday June 9th 2022
A)
6R
5 Prone KB Rows
8/sd SPET B)6R 5/sd Single Arm KB Cleans 5 Dips C)6R
5/sd Single Leg Landmine SLDL
8 Incline DB Raises
Wednesday June 8th 2022
A)5R
5 Hex Bar DL
5 DB CP
A)5R
5 Rev Grip Pull Ups
10 Back Extensions
C)5R
Cal Ski
BB Farmer Carry
B)5R 6 KB
Swing Snatch
EMOM DBL Unders
Tuesday June 7th 2022
A)6R
5 GHD HC
5 Standing BB Shoulder Press B)21min EMOM 12 BB Jump Squats Rope Climbs HSPU C)4R 7/sd RB Ext Shoulder Rotation
Monday September 6th 2022
A)5R
5/sd DB Deficit SBL
5 Pull Ups
B)5R 5/sd Single Arm Ring Rows
5 Inc BB Chest Press C)5R
Row Sprints
10 Butterfly Sit Ups
D)5R
100' Sled Push
Triceps Dips
Friday June 3rd 2022
5min Amrap
100' Rope Sled Pull to Push
20 Lunges
5min rest
5min AMRAP
T2B
15 Wall balls
5min rest
5min AMRAP
Cal Bike
15 Americanos
2rnds
4min Row
4min Concept bike
Thursday June 2nd 2022
A)5R
10/sd DB Split Squats B)5R 10 GHD HC 10 BB Curls
C)5R
10 KB Swing Cleans
100' Sled Pull D)R5 10 STEDP 100' KB FR FC
Wednesday June 1st 2022
A)5R
10 Hex Bar DL
10 DB SLR
B)5R
DBL Unders
T2B
C)5R
10/sd Single Arm Landmine Rows
D)5R
Cal Row
15 Wall Balls
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