Thursday June 24th 2021

A)6R

6 DL

HSPU

B)6R

6 Back Squats

6 Rev Grip Pull Ups

C)5R

100' SA DB FC

15 Back Ext

Wednesday June 23rd 2021

A)9R

4 Swing Cleans

2 Push Press

4 Swing Cleans

B)6R

6 INC DB CP

1 Rope Climb (legless decent)

C)For Time:

4x Cal Ski

4x Cal Armless Bike

4x Burpees

Tuesday June 22nd 2021

 A)6R

100' Sled Pull
Max Ring Dips

B)6R
DBL Unders
6/sd SA DB Rows

C)5R
8 Shoulder Touch Elbow Drop Plank
T2R

Monday June 21st 2021

 A)6R

6/sd DB Deficit SBL
6 BB Push Press

B)6R
6 GHD HC
C2B

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

8rnds

Friday June 18th 2021

 50min @ Mod Intensity

3min Ski
40 Walking Lunges (or air squats)
3min Bike
20 Ring Rows
3min Row
1 Rope Climb 

10 Butterfly Sit Ups

Thursday June 17th 2021

 A)8R

2 Hang PWR Cleans/2 Hang Squat Cleans

10 DB Chest Press

B)18min EMOM
6 Burpee Box Jump Overs
T2R
DBL Unders

C)3R

10/SD dumbbell external shoulder rotations

Wednesday June 16th 2021

 A)6 Sets

10/sd BB SL SLDL

B)6 Sets
Cal Ski
Kipping C2B

C)5R
200' Farmer Carry
12 Back Extensions

Friday June 4th 2021

A)18min EMOM (difficulty 1-10?)

12 L Single Arm KB or DB Swing

12 R Single Arm KB or DB Swing

20 Air Squats 

B)18min EMOM 

10 Stability Ball Hamstring Curls 

20 Prone Shoulder Touches

15 Calf Raises

Thursday June 3rd 2021

A)6R

8 BB SLDL
Max Hand Release Push Ups (Bottom)

B)6R
8 DB Bent Over Reverse Fly's
Max Triceps Dips on Chair

C)5R
12 Butterfly Sit Ups
EMOM Burpees

Thursday February 18th 2021