Thursday September 1st 2022

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

B)18min EMOM
6 Burpee Box Jump Overs
T2R or Reverse Crunches With A Leg Drop
DBL Unders or 50 Skips

Wednesday August 31st 2022

A)6 Sets
10/sd Single Leg SLDL

B)6 Sets
100'Sled Push
10/sd Single Arm DB Rows

C)5R
200' Farmer Carry
12 Back Extensions

Tuesday August 30th 2022

A)6R
12 Alternating Deficit SBL
6 BB Push Press

B)6R
6 GHD Hamstring Curls
6 C2B

C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)

Monday August 29th 2022

 A)7 Sets

10/sd DB Box Step Ups

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

C)5 Sets
12 RCWLD
30sec/sd Side Plank

Friday August 26th 2022

A)50min Constant Work @ Moderate Intensity

4min Ski
10 Burpee Box Jump Overs
4min Row
30 Kettlebell Russian Swings
4min Bike
15 Wide Grip Ring Rows

Thursday August 25th 2021

 A)6R

8 Deadlifts
Max Push Ups

B)6R
8/sd Single Leg Stability Ball Hamstring Curls
8 Rev Grip Ring Rows

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

Wednesday August 24th 2022

 A)6R

8 Back Squats
Ring Dips

B)E45sec/6R
8 L Single Arm DB Rows
Alt With
8 R Single Arm DB Rows

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

Tuesday August 23rd 2022

 A)5R

8 Rev Grip Pull Ups

8 DB Side Lateral Raises

B)5R
8 Bench Press
8 DB Incline Rows

C)5 Sets
10 SB In Outs
8/sd Side Plank Elbow Touch 

D)5R

Cal Ski 

15 Wall Balls

Monday August 22nd 2022

 A)5R

8 DL
8 Dips

B)5R
16 Walking Lunges
HSPU

C)5R

8/sd Single Arm Ring Rows

10 Supine Jack Knives

D)2000m Row For Time:

Friday August 19th 2022

 A)18min EMOM

8 L Single Arm DB or Kettlebell Snatch Alt With 8 R Single Arm DB or Kettlebell Snatch Alt With 20 Air Squats B)18min EMOM 10 Stability Ball Hamstring Curls 20 Rotating Planks Cal Ski

Thursday August 18th 2022

 A)5R

6/sd Landmine Kneeling Single Arm DB Shoulder Press

B)5R 100' Sled Pull

10 Americanos 

C)5R 6/sd Single Arm Ring Rows

DBL Unders 

D)8min Max Cal Air Bke

Wednesday August 17th 2022

 A)5R

8/sd Landmine Single Leg SLDL B)5R 6 Dips 6-8/sd Side Plank Elbow Touch Hip Lifs C)5R

6 DBL Swing Cleans 20 Butterfly Sit Ups

D)5R

6/sd Walking BB Lunges

Tuesday August 16th 2022

A)6R

6 GHD HC

RB Holding Leg Drops 

B)24min EMOM Max Paralette Push Ups 10 Trx Rows or Bent Over Rows Cal Ski

15 Wall Balls C)4 Sets 10/sd Ext Shoulder Rotations

Monday August 15th 2022

A)E2:30/5R

6 Back Squats

6/sd Single Arm DB Shoulder Press B)E2:30/5R

10/sd BB Glute Raises (put weight on hips) TT Planks From Hands

C)E2:30/5R

6 Triceps Skull Crushers

6 DB Side Lateral Raises

D)E2:30/5R

6/sd Single Arm DB Rows

10 SB In Outs

Friday August 12th 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 September 8th 2022

 A)5R

10 Supine to Prone Grip SP
10 Rev Grip Pull Ups 

B)5R 

Cal Ski

10 RB Holding Leg Drops C)5R

10/sd Single Leg Landmine SLDL

D)5R

100' Front Rack Farmer Carry

100' Standard Farmer Carry

A)5R

10 BB DL
Max Hand Release Push Ups (Bottom)

B)5R
10 DB Bent Over Reverse Fly's
10 Triceps Dips

C)5R
12 Butterfly Sit Ups
Sled Push

D)10min AMRAP

DBL Cal Bike

400m RUN

20 Americanos

Tuesday August 9th 2022

A)5R

8 GHD HC Kipping Pull Ups

B)5R

100' DB Farmer Carry

10 DB Curls

C)5R 10 Prone Grip DB Shoulder Press Cal Row

D)5R

10/sd Single Arm Ring Rows DBL Unders

Monday August 8th 2022

 A)5R

10/sd Split Squats

B)5R
10 DB CP
10 Mod Rows

C)5R
T2B or Rings
8/sd Side Plank Hip Lift

D)5R

10 Triceps Dips
10 Back Ext

Friday August 5th 2022

A)24min EMOM

6 Box Jumps AHAP T2B

8 KB Swing Snatch or Cleans Max Paralette Push Ups

B)24min Constant Work
4min Bike
4min Row
4min Ski

Thursday July 4th 2022

A)5R

8 Hex Bar DL

HSPU 

B)5R 

8 Back Squats 8 Rev Grip Pull Ups

C)5R

Cal Concept Bike

8 Wide Grip Ring Rows

D)5R 100' SA DB FC 15 Back Ext

Wednesday August 3rd 2022

A)6R

4 Swing Cleans 2 Push Press 4 Swing Cleans 2 Front Squats

10 Butterfly Sit Ups B)6R 8 INC DB CP 1 Rope Sled Pull C)For Time: 4x Cal Ski 4x Cal Row Bike 4x Burpees

Monday August 2nd 2022

 A)E2:30/6R

8/sd Deficit SBL B)E2:15/6R 8 GHD HC Kipping C2B C)30sec ON/90sec OFF Bike Sprints (3rnds) Row Sprints (3rnds)