Friday November 13th 2020

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 November 12th 2020

A)E1:15/6R

8 PWR Clean Alt With Max Push Ups B)E1:15/6R 8 DB Parallel Skull Crushers Alt With 8 BB Curls C)E3M/5R 30sec/sd Side Bridge 10 Back Extensions

Wednesday November 11th 2020

A) E2M/8R

8 Back Squats B)E2M/6R 8 Military Press 8 GHD HC C)E2M/6R 8 L SA DB Rows Alt With 8 R SA DB Rows

Tuesday November 10th 2020

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 November 9th 2020

 A)6R

8/sd DB Split Squats

B)6R
Max Paralette Push Ups
Rope Climbs

C)6R
8 DB SLR
8 Modified Rows

Friday November 6th 2020

 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

Thursday November 5th 2020

 A)8 Sets

6 DL 

DBL Unders

B)6 Sets 6/sd Single Arm DB Push Press Alt With 6/sd Single Arm KB Cleans C)10min AMRAP

Cal Row EMOM T2B 10 Box Jumps 24/20

Wednesday November 4th 2020

 A)6 Sets

6/sd BB Split Squats

B)6 Sets 6 DB SLR 6 Reverse Grip Pull Ups C)6 Sets 12-15 Reverse Back Extensions 6 DB Biceps Curls

Tuesday November 3rd 2020

 A)6 Sets

6 Military Press 

50' Rope Sled Pull 

B)6 Sets 6 GHD HC 200' KB Front Rack Farmer Carry C)6 Sets 6 Prone Grip Ring Rows

12 Back Extensions

Monday November 2nd 2020

 A)E2M/7R

6 Back Squats 6 Prone Grip Pull Ups B)E2:15/6R 10 Alternating Hanging Knees To Elbows Max Paralette Push Ups C)E2:15/6R 6 DB Chest Press 50 DBL Unders