Monday June 1st 2015

A)40sec on 20sec off 4RNDS
Americano's 24/16
Single Leg Goblet Squats 24/16

B)20min EMOM
1,2 mins (6) Swing snatch L
3,4 mins (6) Swing snatch R
5,6 mins (6) Overhead lunge L
7,8 mins (6) Overhead lunge R
9,10 mins (6) Thrusters L
11,12 mins (6) Thrusters R
13,14 mins (2) Turkish getups L
15,16 mins (2) Turkish getups R
17,18 mins (10) Plank drag
19,20 mins (10) Plank drag

Core: 2 sets
10 x KB pikes
10 x side pike/side

Friday May 29th 2015

A)RE90sec/12R (4 light sets then build up to a max)
2 Snatch
2 Snatch Balance

B)RE2M/8R
4 Dead Hang Pull Ups (as heavy as possible)
8 Box Jumps (as high as possible)

Thursday May 28th 2015

A)Find a 3RM
3 Front Squats

B)20min EMOM Circuit
1st min 12 Wall Balls 20/14
2nd min 12 KBS 32/28
3rd min 12 Sit Ups
4th min 6 cal Air Bike

Wednesday May 27th 2015

A)RE2M/8R
5 Hang PWR Cleans

B)RE2M/8R
1 Push Press
1 Push Jerk
1 Split Jerk

C)RE90sec/6R
 10 Ring Rows

Tuesday May 26th 2015

A)RE2M/8R
5 BB DL

B)15min AMRAP
17 Cal Row
17 Push Ups
34 DBL Unders

Monday May 25th 2015

A)RE2:30/8R
AMREP HSPU
5/sd BB Front Rack Lunges

B)1-12 For Time:
T2B
Burpees

Friday May 22nd 2015

A)Find a 3RM
Front Squats

B)RE2:30/8R
4 Push Jerk AHAP
8 Box Jump AHAP


C)RE90sec/6R
5 Weighted Dips

Thursday May 21st 2015

A)RE2M/8R
1 Rope Climb
30 DBL Unders

B)5min AMRAP
15 Air Bike
30 Wall Balls 20/14
2:30 Rest
2 Cycles

Wednesday May 20th 2015

A)RE90sec/12R
1 PWR Snatch
1 Hang Squat Snatch
2 OHS

B)6RFT
5 Burpees
100ft Sled Push @body wt
2min Rest

Tuesday May 19th 2015

A)Find a 1RM
Clean and Jerk

B)RE90sec/10R
2 Snatch Grip High Pull
Push Ups (to failure)

Friday May 15th 2015

A)Find a 1RM
DL

B)3min AMRAP
5 C2B
5 PWR Clean
90sec rest
3 cycles

Thursday May 14th 2015

RE90sec/12R
1 Squat Clean
1 Thruster
1 Push Jerk
1 Split Jerk

B)RE2M/6R
1 Rope Climb

C)5min AMREP
DBL Unders

Wednesday May 13th 2015

Re-Test of Tuesday March 16th 2015

2RFT
25 Box Jump 24/20
50 KBS 24/16
75 Wall Ball 20/14
1000m Row

Tuesday May 12th 2015

A)RE2M/8R (AHAP)
3 Bench Press

B)RE3/8R (AHAP)
5 Back Squat
5/sd OA DB Rows

Monday May 11th 2015

A)1min AMREP
Hang Squat Snatch 50%1RM
1min off
1min AMREP
T2B
4 cycles

 B)RE 90sec/8R
1 PWR Clean
5 Military Press

Friday May 8th 2015

A)RE90sec/10R (3L/3M/4H)
3 DL

B)13min AMRAP
5 Burpees
5 Shoulder to Overhead 115/75
10 Box Jumps 24/20

Thursday May 7th 2015

A)RE2M/10R (3L/3M/4H)
1 HPC
1 HSC
1 PC
1 SC

B)Re2M/8R
HSW or HSPU or HSP

Wednesday May 6th 2015

A)20min AMRAP
10cal Air Bike
10 Pull Ups
10 Push Ups

B)RE2M/5R
AMREP GHD Sit Ups

Tuesday May 5th 2015

A)Find a 1RM
Snatch

B)RE2M/8R
5 Front Squats (AHAP)
20 DBL Unders

Monday May 4th 2015

A)RE2M/6R
HSW or HSPU or HSP

B)4 min AMRAP
10cal Row
10 BB Thrusters 95/65
2min Rest
3 Cycles