Tuesday November 16th 2021

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 15th 2021

  A)6R

8/sd DB Split Squats

B)6R
Max Paralette Push Ups
Rope Climbs

C)6R
8 DB SLR
8 Modified Rows

Thursday November 11th 2021

A)6 Sets

6 DL 

DBL Unders

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

Cal Row EMOM T2B or Sit Ups 10 Box Jumps

Wednesday November 10th 2021

 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 October 9th 2021

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 8th 2021

 A)7R

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

Friday October 5th 2021

 5x Cal Bike

100 Walking Lunges

5x Cal Ski

5x EMOM Kipping Pull Ups

5x Cal Row

50 Push Ups

5x Cal Bike

100 Air Squats

5x Cal Ski

100 Russian Swings

500 Skips

Thursday October 4th 2021

A)10R

10 DL

Cal Ski B)6R 10 Inc KB Rows 10 DB Side Lateral Raises C)6R 10 Inc DB CP 

10 BB Curls

Wednesday November 3rd 2021

  A)18min EMOM

Cal Bike
10 Ring Rows
DBL Unders

B)18min EMOM
Cal Row
15 Wall Balls
100' KB Farmer Carry

Tuesday November 2nd 2021

 A)6R

10 BB SLDL

100' Sled Pull

B)6R

10 BB Military Press

10 KB Americanos

C)6R

10 Dips

16 SB Reverse Hyperextensions