Tuesday August 31st 2021

 A)6 Sets

10 Inc DB CP Prone Grip Pull Ups B)6 Sets 10 Incline Prone KB Rows 10 Parallel Grip DB Skull Crushers B)6 Sets

10 SB In Outs 10 Back Extensions

Monday August 30th 2021

 A)6R

10 DL HSPU B)6R 20 Walking Lunges Max Ring Dips C)2000m Row For Time:

Friday August 27th 2021

48min Constant Work

3min Bike

25 Americanos

3min Row

2x EMOM Burpees

3min Ski

2x EMOM J.Squats

Thursday August 26th 2021

A)6 Sets
8/sd Single Leg SLDL

B)6 Sets
100'Sled Pull
8/sd Single Arm Ring Rows

C)5R
200' DB Farmer Carry
12 Back Extensions

Wednesday August 25th 2021

 A)7R

8/sd BB Split Squats 

B)6R

8 Military Press

8 GHD HC

C)12min EMOM

8 L SA DB Rows

Alt With

8 R SA DB Rows

Tuesday August 24th 2021

A)E2M/7R 8 BB SLDL (build to heavy wt) B)24min EMOM 

T2B 8 Inc DB CP DH Prone Grip Pull Ups Burpees C)4 Sets  

10/sd DB External Shoulder Rotations 

Monday August 23rd 2021

 A)8R

8 Back Squats 

B)9R 1 Hang Squat Clean (above knee) 1 Hang Squat Clean (just below knee) 1 Split jerk C)6R Wall Walks 

Rope Climbs  

Friday August 20th 2021

 A)21min EMOM

8 Box Jumps

T2B

50' Rope Sled Pull/50' Rope Sled Pull

B)21min EMOM

Bike Erg

15 Americanos

Push Ups

Thursday August 19th 2021

 A)6R

8 DL

B)6R

Kipping C2B

HSPU

C)5R

200' SA DB FC

15 Back Ext

Wednesday August 18th 2021

  A)6R

4 Swing Cleans 

2 Push Press 4 Swing Cleans 2 Front Squats B)6R 6 INC DB CP 1 Rope Climb (legless decent) C)For Time: 4x Cal Ski 4x Cal Armless Bike 4x Burpees