Friday May 13th 2022

 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

Thursday May 12th 2022

 A)6R

6/sd Landmine SLDL

6 Triceps Skull Crushers

B)6R

6 KB Cleans

6/sd SPET

C)6R

6 BB Curls

12 Back Extensions

Wednesday May 11th 2022

 A)6R

6 Back Squats
6/sd Single Arm DB Rows

B)18min EMOM
10 DB Box Step Overs
T2R

DBL Unders 

Tuesday May 10th 2022

 A)6R 

4 Swing Cleans

4 Alt SBL

4 PP

B)6 Sets C2B HSPU

 C)6 Sets Ring Dips Alt With 6 GHD HC

Monday May 9th 2022

A)6 Sets

6/sd DB Box Step Ups

B)6R 6 DB Chest Press Rope Climbs 

C)6R 6-8 SPHLET

Rotating Planks

Friday May 6th 2022

A)48min Constant Work 3min Bike 

2 RNDS or 2min 20 Air Squats

10 Ring Rows 3min Row 2 RNDS or 2min 7 Devil Presses 1 Rope Climb

Thursday May 5th 2022

 A)5R

8/sd Kneeling Landmine SP

10 Leg Drops

B)5R

8 RB Triceps Extensions

DBL Unders/Skips

C)5R

8 DB S-P Biceps Curls

8 Weighted Back Extensions

D)8min max cal bike

E)4R

8/sd Ext Shoulder Rotations

Wednesday May 4th 2022

A)5R
8 BB DL
8 Rev Grip Modified Rows

B)5R
8 DBL KB Swing Snatch

Cal Air Bike

C)5R

10 Stability Ball In outs
100'/sd Single Arm Farmer Carry

D)8min AMRAP

Cal ski 

10 j.Squats

10 Russian swings

5 push ups

Tuesday May 3rd 2022

A)6R

6 Bench Press 50' Rope Sled Pull 

B)6R

8 GHD HC

8 DB Side Lateral Raises 

C)6R 8 Incline KB Rows 6-8/sd Side Plank Hip Lift Elbow Touch

Monday May 2nd 2022

 A)6R

8/sd Deficit BB Step Back Lunges 

B)6R 8 Hanging Knees To Elbows 8 DB Incline Chest Press C)6R 8 Dips 50 Skips/5 Crossovers