Friday December 13th 2019

50min @ Mod Intensity
5min Ski
Ring MU/Kipping Pull Ups/Ring Rows
5min Bike
40 Walking Lunges (or air squats)
5min Row
10 GHD HC/15 SBHC

Thursday December 12th 2019

A)6 Sets
10 L Single Leg Box Squats
Alt With
10 R Single Leg Box Squats

B)12min EMOM
Cal Ski
Alt With
HSPU

C)12min EMOM
10 RCWLD
30sec/sd Side Bridge

Wednesday December 11th 2019

A)5 Sets
10 Prone Grip DH Pull Ups
Alt WIth
10 Dips

B)5 Sets
10 Incline Prone KB Rows
Alt WIth
10 Parallel Grip DB Skull Crushers

C)2000m Row For Time:

B)5 Sets
10 Back Extensions
10/sd DB Ext Shoulder Rotations

Tuesday December 10th 2019

A)5 Sets
12 L Single Leg SLDL
Alt With
12 R Single Leg SLDL

B)5 Sets
12 Supine To Prone Grip DB SP
Alt With
12 BB Curls

C)5 Sets
200' L SA KB FC
Alt With
200' R SA KB FC

D)10sec on 50sec Off 6-8R
Max Cal Bike

Monday December 9th 2019

A)8 Sets
12 Back Squats

B)5 Sets
12 DB CP
Alt With
T2B

C)5 Sets
12 L Single Arm DB Row
Alt With
12 R Single Arm DB Rows

Friday December 6th 2019

A)5min AMRAP
EMOM Cal BIke
EMOM Kipping Pull Ups

5min Rest

B)5min AMRAP
12 KB Swing Cleans
100' Sled Push

5min Rest

C)5min AMRAP
EMOM HSPU
20 J.Lunges

D)2RNDS
5min Skip @ Mod Int
5min Row @ Mod Int

Thursday December 5th 2019

A)8 Sets
6 DL

B)6 Sets
6 Parallel Grip DB Skull Crushers
Alt With
6 Reverse grip Ring Rows

C)E3M/5R
30sec/sd Side Plank
EMOM T2B

Wednesday December 4th 2019

A)6 Sets
6 Seated DB SP
Alt With
6 Reverse Grip Pull Ups

B)6 Sets
6 GHD HC
Alt With
100' Single Arm DB Farmer Carry

C)6 Sets
12 Reverse Back Extensions
Alt With
6 Biceps Curls

Tuesday December 3rd 2019

A)E2M/7R
2 Bench Press
50' Rope Sled Pull

B)E2M/8R
2 Back Squat

C)E2M/6R
10 Bent Over BB Rows (build to a heavy wt)
12 T2B

Monday November 1st 2019

A)E2M/7R
6/sd Deficit BB Step Back Lunges

B)E2:15/6R
10 Alternating Hanging Knees To Elbows
6 DB Incline Chest Press

C)E2:15/6R
Max Ring Dips
50 DBL Unders