Friday September 23rd 2022

A)21min EMOM

8 Box Jumps

T2B

50' Rope Sled Pull

B)21min EMOM

Cal Bike

4/sd SA KB Swing Snatch

10 Wall Balls

Thursday September 9th 2022

A)5R

6 HB DL

HSPU/6 BB PP

B)5R

6/sd Terminal Knee Extensions

6 Rev Grip Pull Ups

C)5R

100' SA DB FC

15 Back Ext

D)5R

Cal Ski

15 Americanos

Wednesday September 21st 2022

 A)5R

4 Swing Cleans

2 Push Press

4 Swing Cleans

B)5R

6 INC BB CP

100' Rope Sled Pull

C)5R

6 Back Squats

6 DB Curls

D)For Time:

4x Cal Ski

4x Cal Armless Bike

4x Burpees

Tuesday September 20th 2022

A)5R

100' Sled Pull
6 Dips

B)5R
DBL Unders
6 Wide Grip Ring Rows

C)5R
8 Shoulder Touch Elbow Drop Plank
T2R

D)5R

6 DB SLR

15 Wall Balls

Monday September 19th 2022

 A)5R

6/sd Split Squats

B)5R
6 BB Push Press

6/sd Single Arm DB Rows

C)6R
6 GHD HC
C2B

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

Friday September 16th 2022

50min @ MOD Intensity

3min Row

1min Plank

3min  Ski

1min Air Squats

3min Bike

15 Ring Rows

15 Push Ups

400m Run

Thursday January 15th 2022

A)5R

6/sd Single Arm DB Shoulder Press

100' Sled Pull 

B)5R 6/sd Deficit BB SBL 

C)5R

DBL Unders 100' FR KB Farmer Carry

100' Farmer Carry 

D)5R

6 BB Thrusters

Cal Air Bike

Wednesday September 14th 2022

A)5R

6/sd Landmine Single Leg SLDL B)5R 6 Dips 6 Prone Grip Pull Ups C)6R

6 DB Biceps Curls 15 Butterfly Sit Ups

D)5R

100m Run/Cal Spin Bike

15 Wall Balls

Tuesday January 13th 2022

 A)5R

6 KB Cleans
6 KB Push Press

B)5R
EMOM T2B
EMOM Burpees

C)5R
12 Back Extensions
6/sd Single Arm Ring Rows

D)5R

15 Americanos

Cal Bike 

Monday January 12th 2022

 A)5R

6 Back Squats

Max Push Ups

B)5R

6 GHD HC

6 Parallel Grip Skull Crushers

C)5R

12 RB Holding Leg Drops

8/sd Side Plank Hip Lift Elbow Touch

D)2000m Row For Time:

Friday January 9th 2022

 A)18min EMOM (difficulty 1-10?)

15 KB Americanos 100' Sled Push 15 Air Squats B)18min EMOM 10 Stability Ball Hamstring Curls 20 Rotating Planks

10 BB Push Press

Thursday September 8th 2022

A)5R

8/sd Landmine Single Leg SLDL B)5R 10 Dips 10/sd Side Plank Elbow Touch C)6R

10 DB Biceps Curls 15 Butterfly Sit Ups

D)5R

Cal Ski

15 Wall Balls

Tuesday September 7th 2022

 A)6R

8/sd Split Squats 

B)18min EMOM Max Push Ups 10 Trx Rows or Bent Over Rows 10 back extensions C)4 Sets 10/sd Ext Shoulder Rotations

Monday September 6th 2022

A)6R

8/sd Single Arm DB Shoulder Press 10 Weighted Squats

B)6R
10 Single Arm DB Rows

50 DBL Unders

C)6R TT Planks From Hands 10 T2B

Friday August 2nd 2022

 50min @ Mod Intensity

5min Ski
40 Walking Lunges (or air squats)
5min Bike
10 Kipping Pull Ups
5min Row
20 DB Push Press