Friday March 14th 2014

A)7 Sets
Max Muscle Ups (rings or bar) or
Weighted Dead Hang Pull Ups x 8

B)7 Sets
BB SLDL x 8
Trx Rows (strict form) x Max Reps

C)3 Sets
RB External Shoulder Rotations x 10

Thursday March 13th 2014

A)8 Sets
BB Chest Press x 5
Weighted Sit Ups x 10

B)90sec on 90sec off 5rnds
100m Run (.06)
AMRAP BB Thrusters (95/65)
Score is your Thrusters

Wednesday March 12th 2014

A)Find a 3RM
BB DL

B)Find a 3RM
BB Back Squat

B)2/500m Row sprints (2min rest)
( score is your combined time)

Tuesday March 11th 2014

20min AMRAP
5 Push Ups
10 Pull Ups
15 KBS 24/16
20 DBL Unders



C'mon guys, it's all on you now. :)

Monday March 10th 2014

A)7 Sets
Push Jerk x 5

B)50/5-40/4-30/3-20/2-10/1
Wall Ball
Burpee Box Jumps 36/28

Friday March 7th 2014

A)7 Sets
BB Cleans x 3

B)7 Sets
Pull Ups x Max Reps
Med Ball Twists x 20

Thursday March 6th 2014

1-10 For Time:
T2B
Push Press 115/65
Once finished 1mi run to finish

Wednesday March 5th 2014

A)7 Sets
5/sd BB Step Back Lunges
Max Reps Ring Dips

B)7 Sets
10 BB SLDL
5 DB Chest Press

Tuesday March 4th 2014

A)Find a 5RM
BB Push Jerk

B)3min AMRAP

5 Push Ups

10 Box Jumps 24/20

15 Trx Rows

90 sec off 

4 Cycles

C)5 Sets 

Weighted Back Raises x 10

Monday March 3rd 2014

A)6 Sets 
8 BB Front Squats (from the floor)

B)13min Ladder AMRAP 1,1,1,2,2,2,3,3,3,4,4,4,?,?,?

BB DL (225/155)

Wall Balls (20/14)

Bar Jump Burpees

Notes: Compare with Sept 23rd 2013 or Dec 2nd 2013.