Tuesday August 17th 2021

A)6R

100' Sled Pull  

8 Ring Dips/Stationary Dips B)6R DBL Unders 8/sd SA DB Rows C)5R 8 STEDP T2R

Monday August 16th 2021

 A)E2:30/6R

8/sd Deficit SBL 

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

Thursday August 12th 2021

  5x Cal Bike

100 Walking Lunges 

5x Cal Ski 50 Kipping Pull Ups 5x Cal Row 50 Push Ups 5x Cal Bike 100 Air Squats 5x Cal Ski 100 Russian Swings 5x Cal Row 1mi Run or 5x Cal Bike

Wednesday March 11th 2021

 A)6R

6 Back Squats
6/sd Single Arm DB Push Press

B)18min EMOM
6 Burpee Box Jump Overs
T2Bar or Rings

DBL Unders 

Tuesday August 10th 2021

 A)6R 

4 Swing Cleans

4 Alt SBL

4 PP

B)6 Sets C2B HSPU

 C)6 Sets Ring Dips 6 GHD HC

Monday August 9th 2021

 A)7 Sets

6/sd DB Box Step Ups

B)6R 6 DB Chest Press Alt With Rope Climbs C)5 Sets 12 RCWLD 30sec/sd Side Plank

Friday August 6th 2021

A)50min Constant Work 3min Bike 

2 RNDS 30 Air Squats Bar Muscle Ups/Kipping Pull Ups 3min Row 2 RNDS 7 Devil Presses 1 Rope Climb

Thursday August 5th 2021

A)6R
6/sd single arm dumbbell rows
6 parallel grip tricep skull crushers

B)6R
6 GHD HC
6/sd KB Swing Snatch

C)5R
8/sd Side Plank elbow touch
10 Stability Ball In outs

Wednesday August 4th 2021

A)6R

6 Bench Press 50' Rope Sled Pull B)6R

6 Back Squat

6/sd Single Arm Db Push Press C)6R 6 Incline KB Rows 12 T2B

Tuesday August 3rd 2021

 A)E2M/6R

6/sd Deficit BB Step Back Lunges B)E2:15/6R 10 Hanging Knees To Elbows 6 DB Incline Chest Press C)E2:15/6R Max Ring Dips 50 DBL Unders