Wed 09/25/24
Protocol: 30/30 *5 x4

1. KB 2H Halo

2. KB 1H Plank Pull Through

3. KB 2H Deadlift

4. KB Lift Overs

5. KB 1H Kneeling Bottoms Up Press

Tue 09/24/24
Protocol: AMRAP - 20 min
Shoulder Roll Flow

• Shin Box (L,R x2)

• Forearm Press x2

• Shoulder Anchor x2

• Hip pivot x2

• Hip bridge x2

• Top leg knee to nose

• Top leg knee to forehead

• Pike

Monday 9/23/24
30/30 *4x5

Single Side Swing to order L
Single Side Swing to order R
Single Side Cast L
Single Side Cast R

Friday 9/20/24

90/30 *4x3

Double CB Swings
Double CB Swipe
Double CB Swipe to Flag Press
Double CB Swipe to Flag Press Squad

Thu 09/19/24
Protocol: 8 Rounds with 60 sec rest
KB 2H Complex (alternate reps every round...8,7,6,5,4,3,2 to 2,3,4,5,6,7,8)

1. Deadlift x8

2. Clean to Rack x7

3. Rack Squat x6

4. Push Press x5

5. Rack Lunges x4

6. Swings x3

7. Push Ups x2

Wed 09/18/24
Protocol: 30/30 *7 x3
KB 2H Complex

1. Deadlift

2. Clean to Rack

3. Rack Squat

4. Push Press

5. Rack Lunges

6. Swings

7. Push Ups

Tue 09/17/24
Protocol: AMRAP - 20 min
Base Switch Flow

• Quad Press x3

• Gecko (R,L)

• Elbow-Knee Touch (R,L)

• Base Switch (R)

• Table Lift

• Elbow-Knee Touch (R,L)

• Base Switch

Monday 9/16/24

30/30 *4x5

Double CB Swings
Double CB Swipe
Double CB Swipe to Flag Press
Double CB Swipe to Flag Press Squad

Friday 09/13/24

90/30 *4x3

1. Double Front Swing / Swipe

2. Pull Plank Knee / Pull Plank

3. Double Front Flag Press / Torch Press

4. Tripod Vertical / Tripod Overhead 

Thu 09/12/24
Protocol: EMOTM
KB 1H (alternating sides every minute)

1. Swings (x3)

2. Figure 8 -> Hold & Press (x3)

3. Split Stance Row (x3)