Monday December 21st 2015

A)8 Sets
1 Squat Clean
2 Front Squat
1 Push Jerk
1 Split Jerk

8 Sets
5 DH Pull Ups
5 Dips

2000m Row @ Medium Intensity

Friday December 18th 2015

A)7 Sets
5/sd BB Front Rack Step Back Lunges (via PWR Clean)

B)6 Sets
5 BB Shoulder Press

C)6 Sets
5 Back Ext
5 DB Biceps Curls

Thursday December 17th 2015

A)5min AMRAP
10 Cal Bike
10 C2B
10 Burpees
2:30 rest
2 cycles

B)8 Sets
2 Snatch

C)5 Sets
3 Clean Grip High Pulls
10 Weighted Sit Ups

Wednesday December 16th 2015

A)Find a 3RM
Front Squat

B)8 Sets
5 Bench Press
5 BB SLDL

C)4 Sets
5/sd DB Ext Shoulder Rotation

Tuesday December 15th 2015

A)5RFT
200m Row
20 Wall Ball 20/14
20 KB Americano's 24/20
2min Rest

B)6 Sets
6 Weighted Dips
12 SBHC

Monday December 14th 2015

A)10 Sets
2 Clean and Split Jerk

B)8 Sets
1 Rope Climb
10 Box Jumps 24/20

C)4 Sets
15 Leg Drops
30 Toe Touch Planks

Friday December 11th 2015

A)10 Sets
1 Snatch

B)6 Sets
5 DH Pull Ups
50 DBL Unders

C)3/500m Row Sprints (2min Rest)

Thursday December 10th 2015

A)24minEMOM
15 air squats
15 kb russian swings
10 Burpees
10 Cal Bike

B)6 Sets
5/sd BB Step Back Lunges

C)Abs

Wednesday December 7th 2015

A)8 Sets
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk

B)6 Sets
5 BB SLDL
5 DB Skull Crushers

C)4 Sets
5/sd 90deg Ext Rot

Tuesday December 13th 2015

A)Do a round every 3 min, 8 rounds
1 Clean (175/115)
6 BB Front Squats (175/115)
6 BB Back Squats (175/115)
10 T2B 

B)6 Sets
10 Ring Rows
10 Leg Drops

Monday December 7th 2015

A) 8 sets
5 OHS

B)18min EMOM
5 Kipping Pullups
5 Box Jumps 30/24
5 Clapping Push Ups

C)2000m Row @ Medium Intensity

Friday December 4th 2015

A)8 Sets
3 DL

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

C)5 Sets
10 GHD Back Extensions


Thursday December 3rd 2015

A)10 Sets
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean

B)8 Sets (atleast 3 sets at your heaviest weight)
10 Wall Ball
10 KBS

C)5min Max DBL Unders or Skips