Friday March 20th 2020

A)50min Constant Work @ Moderate Intensity
4xcals Ski
10 Burpee Box Jump Overs
4xcals Row
30 KBS
4xcals Bike
EMOM Pull Ups

Thursday March 19th 2020

A)6R
3 Inc DB CP
7/sd Walking Lunges

B)6R
7 KB Front Squats
Dips

C)5R
10 T2B
10 TT Planks
10 Rotating Planks

Wednesday March 18th 2020

A)6min EMOM
EMOM C2B

B)6min EMOM
3/sd Single Arm KB Snatch

C)6min EMOM
EMOM Ring Dips

D)2000m Row @ high intensity

Tuesday March 17th 2020

A)6R
7 DB SLDL
3 BB PP

B)21min EMOM
12 Jump Squats
1 Rope Climb (legless If Possible)
HSPU

C)4R
7/sd 90deg Ext Shoulder Rotation

Monday March 16th 2020

A)6R
3 Back Squats
Ring Dips

B)10min EMOM
6 L Single Arm Ring Rows
Alt With
6 R Single Arm Ring Rows

C)8R
10sec on Bike Sprints(max intensity)
50sec Off

Friday March 13th 2020

A)5min AMRAP
EMOM Cal BIke
EMOM Kipping Pull Ups

5min Rest

B)5min AMRAP
8 KB Swing Snatch
100' Sled Push

5min Rest

C)5min AMRAP
EMOM Cal Armless Bike
EMOM HSPU

D)2RNDS
5min Ski @ Mod Int
5min Row @ Mod Int

Thursday March 12th 2020

A)6R
8/sd Single Leg SLDL

B)6R
8 KB Front Squats
8 Dips

C)5R
10 RCWLD
10 TT Planks
10 PKTE

Wednesday March 11th 2020

A)18min EMOM
6 Box Jumps AHAP
100' DB Farmer Carry
Cal Bike

B)18min EMOM
Cal Ski
8 L DB Split Squats
8 R DB Split Squats

C)75 Back Extensions

Tuesday March 10th 2020

A)6R
8 DB CP
100' Sled Pull

B)6R
8 KB SC
DBL Unders

C)6R
8 Inc KB Rows
T2B or Rings

Monday March 9th 2020

A)8R
8 DL
8/sd SA DB PP

B)6R
8 Back Squats
2 Rope Climbs

C)6R
Prone Grip C2B
8 GHD HC