Friday October 29th 2021

A)E3M/5R

15 dumbbell thrusters

Calorie bike

B)E3M/5R

15 kettlebell americanos

Calorie ski

C)20min @ Mod Intensity

3 minutes concept bike

1 minute lunges

3 minutes row

1 minute burpees

Thursday October 28th 2021

A)6R

8 Back Squats

Cal Ski

B)18min EMOM

Burpee Box Jump Overs

T2B or Rings

DBL Unders

Wednesday October 27th 2021

A)6 Sets

8 Military Press

100' Single Arm Farmer Carry

B)6 Sets

100'Sled Push 

8/sd Single Arm DB Rows

C)5R

30sec Body Weight Hang (weighted If necessary)

12 Back Extensions

Tuesday October 26th 2021

 A)6R

8 BB SLDL

HSPU/8 SA DB PP

B)6 Sets C2B 

15 wall balls

C)6 Sets

Ring Dips 6 GHD HC

Monday October 25th 2021

A)7 Sets

8/sd DB Box Step Ups 

B)6R 8 Bench Press Rope Climbs C)5 Sets 20 PKTE 30sec/sd Side Plank

Friday October 22nd 2021

A)30min Constant Work

3min Bike 

1min Plank

3min Row

1.5x EMOM Burpees  (in under 1min)

B)20min EMOM

30 Air Squats

EMOM Paralette Push Ups

10 KB Russian Swings (AHAP)

EMOM C2B

Thursday October 21st 2021

 A)6R

6 Inc DB CP

6/sd Walking Lunges B)6R 6 KB Front Squats Parallel Grip DB Skull Crushers C)5R 10 T2B 10 TT Planks 10 Rotating Planks

Wednesday October 20th 2021

  A)6 Sets

6/sd BB Split Squats

B)6 Sets 6 DB SLR 6 Reverse Grip Pull Ups C)6 Sets 12-15 Reverse Back Extensions 6 DB Biceps Curls

Tuesday October 19th 2021

 A)6 Sets

6 Military Press 

50' Rope Sled Pull 

B)6 Sets 6 GHD HC 200' KB Front Rack Farmer Carry C)6 Sets 6 Prone Grip Ring Rows

12 Back Extensions

Monday October 18th 2021

 A)E2M/7R

6 Back Squats

6 Prone Grip Pull Ups

B)E2:15/6R

10 Alternating Hanging Knees To Elbows

Max Paralette Push Ups  

C)E2:15/6R

6 DB Chest Press

50 DBL Unders