3 MU
30 Wall Balls
1min rest
B)75 Back Extensions
C)3 Sets
DB Ext Shoulder Rotations x 8/sd
Wednesday April 30th 2014
A)7RFT
3 MU
30 Wall Balls
1min rest
B)75 Back Extensions
C)3 Sets
DB Ext Shoulder Rotations x 8/sd
3 MU
30 Wall Balls
1min rest
B)75 Back Extensions
C)3 Sets
DB Ext Shoulder Rotations x 8/sd
Monday April 28th 2014
A)8 Sets
2 HP/2 Clean/2 PJ
B)50-40-30-20-10 For Time:
Box Jumps 24/20
Trx Rows 
2 HP/2 Clean/2 PJ
B)50-40-30-20-10 For Time:
Box Jumps 24/20
Trx Rows
Friday April 25th 2014
A)Find a 5RM
BB Back Squat
B)6RFT
8 Burpees
16 SDHP 115/75
32 DBL Unders
1min rest
BB Back Squat
B)6RFT
8 Burpees
16 SDHP 115/75
32 DBL Unders
1min rest
Thursday April 24th 2014
A)Muscle Up Practice
B)15min AMRAP
5 C2B Pull Ups
10 KBS 28/20
15 Wall Balls 20/14 
B)15min AMRAP
5 C2B Pull Ups
10 KBS 28/20
15 Wall Balls 20/14
Wednesday April 23rd 2014
A)8 Sets (build up as heavy as you can)
Hang Clean x 2
Split Jerk x 3
B)3/400m Run Sprints
C)5 Sets
Back Extensions x 10
Tuesday April 22nd 2014
3min AMRAP
8 Push Ups
8 T2B
90sec off then
3min AMRAP
16 Vsit Med Ball Twists
8 BB DL 225/155
90sec off
3 cycles 
8 Push Ups
8 T2B
90sec off then
3min AMRAP
16 Vsit Med Ball Twists
8 BB DL 225/155
90sec off
3 cycles
Wednesday April 16th 2014
A)RE2M/8R
2 BB Snatch
5 OHS
B)3min AMRAP
10 KBS 28/20
20 WB 20/14
30 DBL Unders
90sec rest
3 cycles 
2 BB Snatch
5 OHS
B)3min AMRAP
10 KBS 28/20
20 WB 20/14
30 DBL Unders
90sec rest
3 cycles
Tuesday April 15th 2014
A)6 Sets
DB Chest Press x 6
Weighted Sit Ups x 10
B)6RFT
.12 Run (200m)
12 Pull Ups
DB Chest Press x 6
Weighted Sit Ups x 10
B)6RFT
.12 Run (200m)
12 Pull Ups
Monday April 14th 2014
A)8 sets (inc warm up sets)
Cleans x 3
B)12min AMRAP
5 Push Press 115/75
10 BB DL 115/75
15 Box Jumps 24/20 
Cleans x 3
B)12min AMRAP
5 Push Press 115/75
10 BB DL 115/75
15 Box Jumps 24/20
Friday April 11th 2014
3min AMRAP
8 BB Thrusters 95/65
8 Burpees
90sec rest then
3min AMRAP
8 Box Jumps 36/28
8 SDHP 95/65
90sec rest
3 cycles 
8 BB Thrusters 95/65
8 Burpees
90sec rest then
3min AMRAP
8 Box Jumps 36/28
8 SDHP 95/65
90sec rest
3 cycles
Wednesday April 9th 2014
A)Find a 3RM
BB CP
B)3min AMRAP
5 Push Ups
10 Pull Ups
15 Sit Ups
90sec rest
3 cycles
BB CP
B)3min AMRAP
5 Push Ups
10 Pull Ups
15 Sit Ups
90sec rest
3 cycles
Tuesday April 8th 2014
A)For Time:
90 KBS (28/20)
80 DBL Unders
70 Wall Balls (20/14)
60 KBS (28/20)
50 DBL Unders
40 Wall Balls (20/14)
30 KBS (28/20)
20 DBL Unders
10 Wall Balls (20/14)
B)5 Sets
Weighted Sit Ups x 10 (as heavy as you can do) 
90 KBS (28/20)
80 DBL Unders
70 Wall Balls (20/14)
60 KBS (28/20)
50 DBL Unders
40 Wall Balls (20/14)
30 KBS (28/20)
20 DBL Unders
10 Wall Balls (20/14)
B)5 Sets
Weighted Sit Ups x 10 (as heavy as you can do)
Monday April 7th 2014
A)Find a 2RM
Clean + Jerk
B)6 Sets
BB Front Squats x 4
C)6 Sets
BB Split Jerk x 2
Clean + Jerk
B)6 Sets
BB Front Squats x 4
C)6 Sets
BB Split Jerk x 2
Friday April 4th 2014
A)RE2:30M/6R
15 Close Grip Trx Rows
15 Box Jumps 24/20
B)RE2:30M/6R
10 BB Thrusters 115/75
20 DBL Unders
C)100 Sit Ups
15 Close Grip Trx Rows
15 Box Jumps 24/20
B)RE2:30M/6R
10 BB Thrusters 115/75
20 DBL Unders
C)100 Sit Ups
Thursday April 3rd 2014
2min AMRAP
KB Single Arm Snatch x 3/sd (28/20)
Burpees x 3
1min Rest
2min AMRAP
KB Single Arm Swings x 6/sd (28/20)
KB Supine Jack Knives x 6 (28/20)
1min Rest
2min AMRAP
KB Swings x 9 (28/20)
Push Ups x 9
3 Cycles
KB Single Arm Snatch x 3/sd (28/20)
Burpees x 3
1min Rest
2min AMRAP
KB Single Arm Swings x 6/sd (28/20)
KB Supine Jack Knives x 6 (28/20)
1min Rest
2min AMRAP
KB Swings x 9 (28/20)
Push Ups x 9
3 Cycles
Tuesday April 1st 2014
A)6 Sets
Hang Snatch x 3
B)4min AMRAP
10 SDHP 95/6510 Push press 95/65
10 air squats
rest 2 minute
3 cycles
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