Friday July 29th 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 July 28th 2022

 A)6R

8 PWR Clean Max Push Ups

B)6R 8 DB Parallel Skull Crushers 8 BB Curls C)6R 30sec/sd Side Bridge 10 Back Extensions

Wednesday July 27th 2022

 A)6R

8 Back Squats 

DBL Unders

B)6R 8 Military Press 8 GHD HC C)12min EMOM 8/sd SA DB Rows

Alt With

8 Back Extensions

Tuesday July 26th 2022

A)E2M/7R

8 BB SLDL (build to heavy wt)
Wall Walks B)24min EMOM T2B 8 Inc DB CP DH Prone Grip Pull Ups Burpees C)4 Sets 10/sd DB External Shoulder Rotations

Monday July 25th 2022

A)6R

8/sd DB Split Squats

B)6R
Max Paralette Push Ups
Rope Climbs

C)6R
8 DB SLR
8 Modified Rows

Thursday July 21st 2022

 A)5min AMRAP

Cal BIke Kipping Pull Ups 5min Rest 

B)5min AMRAP 12 KB Swing Cleans 100' Sled Push 5min Rest C)5min AMRAP HSPU/ 6 BB Push Press 20 J.Lunges D)2RNDS @ Mod Int 5min Skip 5min Row

Wednesday July 20th 2022

 A)6R

7/sd BB Split Squats

B)6R 

7 Bent Over DB Flys 

7/sd Side Plank Hip Lifts

 

C)6R 15 Reverse Back Extensions 7 DB Biceps Curls

Tuesday July 19th 2022

 A)6 Sets

7 Military Press 

50' Rope Sled Pull 

B)6 Sets

200' KB Front Rack Farmer Carry 

7 GHD HC C)6 Sets 7 Reverse Grip Modified Rows

12 Back Extensions

Monday July 18th 2022

 A)5R

7 Back Squats 

7 Prone Grip Pull Ups B)5R 10 Alternating Hanging Knees To Elbows Max Paralette Push Ups C)5R 7 DB Chest Press 50 Reverse Skips

D)5R

7/sd Single Arm Ring Rows

Friday July 15th 2022

5x Cal Bike

100 Walking Lunges 5x Cal Ski 5x EMOM Kipping Pull Ups 5x Cal Row 50 Push Ups 5x Cal Bike 100 Air Squats 5x Cal Ski 100 Russian Swings 500 Skips

Thursday July 14th 2022

A)6R

5 DL

10 DB SLR B)6R 5 Inc KB Rows (4 sec tempo) 30sec/sd Side Plank C)6R 4 Inc DB CP 4 BB Curls (4 sec tempo)

Wednesday July 13th 2022

 A)18min EMOM

Cal Bike
15 Ring Rows
DBL Unders

B)18min EMOM
Cal Ski
100' Sled Push
Max Push Ups

Tuesday July 12th 2022

 A)5R

5/sd Single Leg Landmine SLDL

B)5R

5 BB Military Press

10 KB Americanos

C)5R

5 Dips

10 Back Extensions

D)5R

Cal Row 

Wall Balls

Monday July 11th 2022

 A)6R

5/sd BB Deficit SBL

B)6R

5 Bench Press

5 Rev Grip DH Pull Ups

C)5R

10 T2B or Rings

30 TT Planks

Friday July 8th 2022

50min @ Mod Intensity

4min Ski 40 Walking Lunges (or air squats) 4min Bike 2x EMOM Kipping Pull Ups 4min Row 2x EMOM HSPU 400m Run 30 Butterfly Sit Ups

Thursday October 7th 2022

 A)6R

10 Back Squats

10 DB Push Press B)21min EMOM Burpee Box Jump Overs T2B or Rings DBL Unders

Wednesday July 6th 2022

 A)5R

10 Bench Press
100' Single Arm Farmer Carry B)5R 10/sd Single Arm DB Rows C)5R 30sec Body Hang (weighted If necessary) 12 Back Extensions

D)5R

2 Rope Sled Pull to Push

Tuesday July 5th 2022

 A)5R

10 BB SLDL

Max Paralette Push Ups

B)5R C2B 

HSPU 

C)5R

10 Dips 6 GHD HC

D)5R

Cal Ski

8/sd KB Cleans (touch ground)

Monday July 4th 2022

A)6 Sets

10/sd DB Box Step Ups 

B)6R 

10 DB Chest Press

10 Rev Grip Modified Rows

C)6 Sets

12 RC no LD

8/SD Side Plank Elbow Touch