Friday October 30th 2020

 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 29th 2020

A)8R

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

Wednesday October 28th 2020

 A)18min EMOM

Cal Bike
10 Ring Rows
DBL Unders

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

Tuesday October 27th 2020

A)6R

4/sd BB SLDL

B)6R

4 BB Military Press

8 KB Americanos

C)6R

4 Weighted Dips

16 SB Reverse Hyperextensions

Monday October 26th 2020

A)6R

4/sd BB Deficit SBL

B)6R

4 Bench Press

4 Rev Grip DH Pull Ups

C)5R

10 T2B or Rings

20 TT Planks

20 Shoulder Touch Planks 

Friday October 23rd 2020

50min @ Mod Intensity

5min Ski 40 Walking Lunges (or air squats) 5min Bike 2x EMOM Kipping Pull Ups 5min Row 2x EMOM HSPU 400m Run 30 Butterfly Sit Ups

Thursday October 22nd 2020

A)6R

8 Back Squats

Alt With 8/sd Single Arm DB Push Press B)18min EMOM Burpee Box Jump Overs T2B or Rings DBL Unders

Wednesday October 20th 2020

A)6 Sets

8 Bench Press
Alt With
100' Single Arm Farmer Carry B)6 Sets 100'Sled Push 8/sd Single Arm DB Rows C)5R 30sec Body Hang (weighted If necessary) 12 Back Extensions

Tuesday October 20th 2020

A)6R

8 BB SLDL

B)6 Sets C2B 

Alt With HSPU 

C)6 Sets

Ring Dips Alt With 6 GHD HC

Monday October 19th 2020

A)7 Sets

8/sd DB Box Step Ups 

B)6R 8 DB Chest Press Alt With Rope Climbs C)5 Sets 12 RCWLD 30sec/sd Side Plank