Friday July 15th 2022

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 July 14th 2022

A)6R

5 DL

10 DB SLR B)6R 5 Inc KB Rows (4 sec tempo) 30sec/sd Side Plank C)6R 4 Inc DB CP 4 BB Curls (4 sec tempo)

Wednesday July 13th 2022

 A)18min EMOM

Cal Bike
15 Ring Rows
DBL Unders

B)18min EMOM
Cal Ski
100' Sled Push
Max Push Ups

Tuesday July 12th 2022

 A)5R

5/sd Single Leg Landmine SLDL

B)5R

5 BB Military Press

10 KB Americanos

C)5R

5 Dips

10 Back Extensions

D)5R

Cal Row 

Wall Balls

Monday July 11th 2022

 A)6R

5/sd BB Deficit SBL

B)6R

5 Bench Press

5 Rev Grip DH Pull Ups

C)5R

10 T2B or Rings

30 TT Planks

Friday July 8th 2022

50min @ Mod Intensity

4min Ski 40 Walking Lunges (or air squats) 4min Bike 2x EMOM Kipping Pull Ups 4min Row 2x EMOM HSPU 400m Run 30 Butterfly Sit Ups

Thursday October 7th 2022

 A)6R

10 Back Squats

10 DB Push Press B)21min EMOM Burpee Box Jump Overs T2B or Rings DBL Unders

Wednesday July 6th 2022

 A)5R

10 Bench Press
100' Single Arm Farmer Carry B)5R 10/sd Single Arm DB Rows C)5R 30sec Body Hang (weighted If necessary) 12 Back Extensions

D)5R

2 Rope Sled Pull to Push

Tuesday July 5th 2022

 A)5R

10 BB SLDL

Max Paralette Push Ups

B)5R C2B 

HSPU 

C)5R

10 Dips 6 GHD HC

D)5R

Cal Ski

8/sd KB Cleans (touch ground)

Monday July 4th 2022

A)6 Sets

10/sd DB Box Step Ups 

B)6R 

10 DB Chest Press

10 Rev Grip Modified Rows

C)6 Sets

12 RC no LD

8/SD Side Plank Elbow Touch