BB Front Squat x 5
B)5 Sets 2min rest in between sets
Barbell Back Squats x 5
Tuesday December 31st 2013
A)5 Sets 2min rest in between sets
BB Front Squat x 5
B)5 Sets 2min rest in between sets
Barbell Back Squats x 5
BB Front Squat x 5
B)5 Sets 2min rest in between sets
Barbell Back Squats x 5
Monday December 30th 2013
A)RE2:30/6R
Pull Ups x 10
BB Push Press x 10 (115/75)
B)RE2:30/6R
Sumo Deadlift High Pulls x 10 (115/75)
Burpees x 6
C)1200m Run For Time:
Pull Ups x 10
BB Push Press x 10 (115/75)
B)RE2:30/6R
Sumo Deadlift High Pulls x 10 (115/75)
Burpees x 6
C)1200m Run For Time:
Friday December 27th 2013
A)Establish your 3 rep max
BB Deadlifts
B)21-15-9
Thrusters (95/65)
Pull Ups
BB Deadlifts
B)21-15-9
Thrusters (95/65)
Pull Ups
Thursday Decmeber 26th 2013
For Time:
400M run
100 Step Back Lunges
400M Run
75 Wall Ball (20/14)
400M Run
25 T2B or 50 Sit Ups
400M run
100 Step Back Lunges
400M Run
75 Wall Ball (20/14)
400M Run
25 T2B or 50 Sit Ups
Tuesday December 24th 2013
A)30 sec in between Exercises
Ring Dips x Max Reps
Weighted Sit Ups x 8
B)1-10 For Time:
Pull Ups
Wall Balls
Burpees
Ring Dips x Max Reps
Weighted Sit Ups x 8
B)1-10 For Time:
Pull Ups
Wall Balls
Burpees
Monday December 23rd 2013
A)Find your 4Rep Max
BB Back Squat
B)8min AMRAP
7 KB Snatch/Side (20/12)
14 KB Russian Twists (20/12)
14 Box Jumps (24/20)
C)DB Ext Shoulder Rotations + 10 x 3
BB Back Squat
B)8min AMRAP
7 KB Snatch/Side (20/12)
14 KB Russian Twists (20/12)
14 Box Jumps (24/20)
C)DB Ext Shoulder Rotations + 10 x 3
Friday December 20th 2013
Hi Everyone!
I just wanted to say Merry Christmas and Happy New Year to all before our last day of training for a couple of weeks. For those that are not leaving and will continue to train I will be posting workouts monday thru friday for the entire duration of the holliday's. I hope you all have a great vacation and I will see you starting the week of January 6th.
A)Find a 5RM
BB Back Squat
B)Find a 5RM
BB Split Jerk
C)150 Wall Balls for time (20/14) 
I just wanted to say Merry Christmas and Happy New Year to all before our last day of training for a couple of weeks. For those that are not leaving and will continue to train I will be posting workouts monday thru friday for the entire duration of the holliday's. I hope you all have a great vacation and I will see you starting the week of January 6th.
A)Find a 5RM
BB Back Squat
B)Find a 5RM
BB Split Jerk
C)150 Wall Balls for time (20/14)
Thursday December 19th 2013
A) Muscle UPS x max reps 1:30 rest 5 sets
B)3 min on 90 sec off 4 cycles
8 SDLHP (115/75)
8 Burpees
8 Trx Rows
C)50 Back Extensions 
B)3 min on 90 sec off 4 cycles
8 SDLHP (115/75)
8 Burpees
8 Trx Rows
C)50 Back Extensions
Wednesday December 18th 2013
A)EMOM (work up to the heaviest bell you can do 6 sets)
KB Push Press x 8
KB Push Press x 8
B)For Time
10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 BJ (20"/24")
10 T2B
50 KBS (24/16kg)
10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 BJ (20"/24")
10 T2B
50 KBS (24/16kg)
10 T2B
Monday December 16th 2013
Hi Everyone
Just a reminder to all that this is the last week of training before I go on vaction for two weeks. Fear not I will still be posting workout Monday-Friday until I get back on the 6th. You will all be refunded the full amount of time that is missed while I am away. Please let me know if you have any questions. Gary
A)Find a 3RM
BB Cleans
B)21-18-15-12-9-6-3 For Time:
Pull Ups
Thrusters (95/65) 
Just a reminder to all that this is the last week of training before I go on vaction for two weeks. Fear not I will still be posting workout Monday-Friday until I get back on the 6th. You will all be refunded the full amount of time that is missed while I am away. Please let me know if you have any questions. Gary
A)Find a 3RM
BB Cleans
B)21-18-15-12-9-6-3 For Time:
Pull Ups
Thrusters (95/65)
Friday December 13th 2013
4min on 2min off 4 cycles
AMRAP (score is your total number of reps for all 4 cycles)
5 Box Jumps (36/28)
10 Shoulder to Overhead (115/75)
10 BB DL (115/75)
Thursday December 12th 2013
A)For Time:
200 Double Unders100 Sit-Ups
80 Push Ups
60 Air Squats
40 Pull Ups
20 Toes To Bar
10 Ring Muscle Ups
40 Pull Ups
20 Toes To Bar
10 Ring Muscle Ups
Wednesday December 11th 2013
A)BB Snatch +3 x 4 (do 4 sets with the heaviest weight you can get to for 3 reps)
B)BB High Pull + 5 x 3 (start at the weight you finished with on snatch and go up from there until you hit your 5RM)
C)6min AMRAP
TRX Rows x 20
J.Lunges x 20 
B)BB High Pull + 5 x 3 (start at the weight you finished with on snatch and go up from there until you hit your 5RM)
C)6min AMRAP
TRX Rows x 20
J.Lunges x 20
Tuesday December 10th 2013
A)Find Your 3RM
BB Back Squats
B)Find Your 3RM
BB Push Jerk
C)1mile Run For Time: 
BB Back Squats
B)Find Your 3RM
BB Push Jerk
C)1mile Run For Time:
Monday December 9th 2013
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 Single Arm Push Press x 3/sd (28/20)
1min Rest
2min AMRAP
KB Swings x 9 (28/20)
Push Ups x 9
3 Cycles
Coaches Notes:Score is number of total reps. 
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 Single Arm Push Press x 3/sd (28/20)
1min Rest
2min AMRAP
KB Swings x 9 (28/20)
Push Ups x 9
3 Cycles
Coaches Notes:Score is number of total reps.
Friday December 6th 2013
A)Muscle Up and BB FS warm up
B)8RFT
8 BB FS (165/105)
4 Muscle Ups (Ring or Bar)
100m Run (.06mi)
C)75 Back Extensions
B)8RFT
8 BB FS (165/105)
4 Muscle Ups (Ring or Bar)
100m Run (.06mi)
C)75 Back Extensions
Thursday December 5th 2013
A)2min AMRAP
10 Push Ups
10 T2B
rest 1 minutes
2 min AMRAP
10 Box Jumps (24/20)
10/sd Med Ball Twists (20/14)
rest 1 minutes
4 cycles
Score is number of rounds completed
B)DB Shoulder Ext Rotations +10 x 3
10 Push Ups
10 T2B
rest 1 minutes
2 min AMRAP
10 Box Jumps (24/20)
10/sd Med Ball Twists (20/14)
rest 1 minutes
4 cycles
Score is number of rounds completed
B)DB Shoulder Ext Rotations +10 x 3
Wednesday December 4th 2013
A)Clean Pull + High Pull + Split Jerk Warm Up
ALT)KB Single Arm Swings + KB Single Arm Snatch + 10 + 5 x 4
ALT)KB Hang PWR Clean + Press + 4 + 4 x 6
C)BB Clean/Split Jerk + 3 x 6
ALT)KB Full Clean/Press + 4 x 6
D)BB High Pulls +3 x 3
ALT)KB Swings + 10 x 3
Tuesday December 3rd 2013
A)Work up to your 3RM in no less than 5 sets
BB CP
B)5RFT
Pull Ups x 10
Sit Ups x 20
Air Squats x 30
Notes:Compare to July 24th 2013 
BB CP
B)5RFT
Pull Ups x 10
Sit Ups x 20
Air Squats x 30
Notes:Compare to July 24th 2013
Monday December 2nd 2013
A)RE2M/6R (heaviest weight possible)
BB Thrusters x 6
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 September 23rd 2013
Friday November 29th 2013
A)Muscle Up Work or 6 Sets of Max Rep Pull Ups
B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls (20/14)
Sit Ups
Notes: Post your results in comments. Compare to Tuesday September 17th
B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls (20/14)
Sit Ups
Notes: Post your results in comments. Compare to Tuesday September 17th
Thursday November 28th 2013
A)7 Rnds 1:30sec Rest In between Sets
BB Hang PWR Snatch x 5
B)7 Rnds 1:30sec Rest In Between Sets
BB Snatch x 3
C)5/200m Run Sprints
BB Hang PWR Snatch x 5
B)7 Rnds 1:30sec Rest In Between Sets
BB Snatch x 3
C)5/200m Run Sprints
Wednesday November 27th 2013
A)1min to complete:
10 DBL Unders
Then as many BB Front Rack Step Back Lunges (135/95) as possible with the rest of the minute
1min rest then
1min to complete:
10 DBL Unders
Then as many BB Front Squats (135/95) as possible with the rest of the minute
1min rest then repeat
6 Cycles
Your score is the total amount of Lunges and Front Squats you do for all 6 cycles
10 DBL Unders
Then as many BB Front Rack Step Back Lunges (135/95) as possible with the rest of the minute
1min rest then
1min to complete:
10 DBL Unders
Then as many BB Front Squats (135/95) as possible with the rest of the minute
1min rest then repeat
6 Cycles
Your score is the total amount of Lunges and Front Squats you do for all 6 cycles
Tuesday November 26th 2013
A)Push Jerk + 5 x 6
B)Bent Over BB Rows + 5 x 6
C)10-1 For Time:
Pull Ups
Burpees
Notes: Post your results in comments. Compare to October 28th 2013. 
B)Bent Over BB Rows + 5 x 6
C)10-1 For Time:
Pull Ups
Burpees
Notes: Post your results in comments. Compare to October 28th 2013.
Monday November 25th 2013
A)8 sets (1min rest)
BB Back Squats x 4
T2B x Max Reps without letting go of the bar
BB Back Squats x 4
T2B x Max Reps without letting go of the bar
B)6RFT
KB Cleans x 6/sd (32/24)
Hand Release Push Ups x 6
Finish with a half mile run at the end of the 6th set
KB Cleans x 6/sd (32/24)
Hand Release Push Ups x 6
Finish with a half mile run at the end of the 6th set
Notes: Comare with 7/18/2013.
Friday November 22nd 2013
A)RE2M/8R (build up to your heaviest weight)
BB Hang PWR Cleans x 5
B)Circuit Training (45sec in between exercises, 4 sets)
Leg Extensions x 10
Prone Hamstring Curls x 10
Prone SB Jack Knives x 15
Seated Cable Rows x 10
C)50 Burpees For Time (OPTIONAL)
BB Hang PWR Cleans x 5
B)Circuit Training (45sec in between exercises, 4 sets)
Leg Extensions x 10
Prone Hamstring Curls x 10
Prone SB Jack Knives x 15
Seated Cable Rows x 10
Thursday November 21st 2013
A)1/1000m Row Sprint for time
B) Find a 1RM Bench press
C) 4 rounds for time:
20 Knees to Elbows
C) 4 rounds for time:
20 Knees to Elbows
30 KBS (24/20)
40 J.Lunges
40 J.Lunges
Wednesday November 20th 2013
A)Work up to your 5RM in no less that 5 sets
BB DL
B)50-40-30-20-10 For Time:
Wall Balls
Double Unders
BB DL
B)50-40-30-20-10 For Time:
Wall Balls
Double Unders
Tuesday November 19th 2013
A)45sec in between exercises 6 sets
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)21-15-9 For Time:
Pull Ups
Box Jumps (24/20)
Single Arm KB Swings (20/16)
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)21-15-9 For Time:
Pull Ups
Box Jumps (24/20)
Single Arm KB Swings (20/16)
Monday November 18th 2013
A)RE2M/work up to your 5RM in no less than 5 sets.
BB Push Jerk
BB Push Jerk
B)13min AMRAP
BB Step Back Lunges x 10/sd (115/75)
(from the front rack)
T2B x 10
100m Run (.06mi)
Friday November 15th 2013
A)RE2M/7R Get as heavy as you can
KB Cleans x 7
B)7RFT
7 Push Press (135/95)
14 Pull Ups
21 Double Unders
KB Cleans x 7
B)7RFT
7 Push Press (135/95)
14 Pull Ups
21 Double Unders
Thursday November 14th 2013
Do a round every 3 min, 8 rounds
BB Front Squats x 6 (175/115)
BB Back Squats x 6 (175/115)
BB AB Rollouts x 6
Wednesday November 13th 2013
A)6 Sets
BB Chest Press x 4
B) 3 rounds for time:
30 Pushups
30 KBS (24/20)
B) 3 rounds for time:
30 Pushups
30 KBS (24/20)
30 Wall Balls (20/14)
30 J.Lunges
30 J.Lunges
Tuesday November 12th 2013
A)RE2M/9R
BB Thrusters x 6 (115/75)
Box Jumps x 6 (32/28)
B)3 sets of
Decline or GHD Sit Ups x 10
Friday November 8th 2013
A)RE2M/5R (Build up as heavy as you can)
Push Jerk x 4
B)RE2M/5R (Build up as heavy as you can)
BB Hang Cleans x 4
C)5RFT
Push Ups x 5
TRX Rows x 10
KBS x 15 (24/20)
Push Jerk x 4
B)RE2M/5R (Build up as heavy as you can)
BB Hang Cleans x 4
C)5RFT
Push Ups x 5
TRX Rows x 10
KBS x 15 (24/20)
Thursday November 7th
A)RE2M/work up to your 5RM in no less than 5 sets.
BB DL
B)10Min AMRAP
KBOne Arm Swings x 10/sd (20/16)
DBL Unders x 20
Wall Balls x 30 (20/14)
BB DL
B)10Min AMRAP
KBOne Arm Swings x 10/sd (20/16)
DBL Unders x 20
Wall Balls x 30 (20/14)
Wednesday November 6th 2013
A)7 Sets (45sec to 1 min in between exercises)
Pull Ups x Max Reps
DB Chest Press x 7 (build up to the heaviest weight you can do)
B)5/200m Run Sprints
Pull Ups x Max Reps
DB Chest Press x 7 (build up to the heaviest weight you can do)
B)5/200m Run Sprints
Tuesday November 5th 2013
A)Work up to your 4rm
BB Back Squats
B)For Time
10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 KBS (24/20kg)
10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 KBS (24/20kg)
10 T2B
Monday November 4th 2013
A)RE2:30/8R
Overhead Squats x 10
B)10-1
Shoulder to Overhead (115/75)
Box Jumps (32/28) 
Overhead Squats x 10
B)10-1
Shoulder to Overhead (115/75)
Box Jumps (32/28)
Friday November 1st 2013
3 min AMRAP
8 Wall balls 20/14
8 Pull Ups
8 KBS (24/20)
90 sec rest
8 Push Ups
8 Leg Drops
8 Burpees
3 cycles 
8 Wall balls 20/14
8 Pull Ups
8 KBS (24/20)
90 sec rest
8 Push Ups
8 Leg Drops
8 Burpees
3 cycles
Thursday October 31st 2013
A)RE2:30/7R
Box Jumps x 10 (get as high as you can)
T2B x MR (without letting go of the bar)
B)RE2:30/7R
GHD Ham Curls x MR (with 2 self spotted reps)
Weighted Sit Ups x 10
C)Half Mile Run For Time
Box Jumps x 10 (get as high as you can)
T2B x MR (without letting go of the bar)
B)RE2:30/7R
GHD Ham Curls x MR (with 2 self spotted reps)
Weighted Sit Ups x 10
C)Half Mile Run For Time
Wednesday October 30th 2013
A)6 sets 1:30rest
Barbell Chest Press x 6
KB Snatch x 6/sd
Barbell Chest Press x 6
KB Snatch x 6/sd
B)9minn AMRAP Ladder (2,2,2,4,4,4,6,6,6,?,?,?)
KB Cleans (24/20)
KB Step Back Lunges (24/20)
Hand Release Push Ups (at the bottom of the push up)
KB Cleans (24/20)
KB Step Back Lunges (24/20)
Hand Release Push Ups (at the bottom of the push up)
Coaches Notes: Do the cleans and lunges on the same side then switch and do them on the other side. Finish with the HR Push Ups
Tuesday October 29th 2013
A)RE2M12R
BB FS x 10 (165/115)
DBL Unders x 20
B)DB External Shoulder Rotations + 10 x 3 
BB FS x 10 (165/115)
DBL Unders x 20
B)DB External Shoulder Rotations + 10 x 3
Monday October 28th 2013
A)Push Jerk + 5 x 6
B)Bent Over BB Rows + 5 x 6
C)10-1 For Time:
Pull Ups
Burpees 
B)Bent Over BB Rows + 5 x 6
C)10-1 For Time:
Pull Ups
Burpees
Friday October 25th 2013
A)PWR High Pull + PWR Clean + Push Jerk + 3 + 3 + 3 x 5
Alt)KB Snatch + KB Single Arm Swing + 4 + 8 x 5
B)PWR High Pull + Squat Clean/Jerk + 3 + 3 x 5
Alt)KB Snatch + KB PWR Clean + Push Press + 5 + 5 + 5 x 5
C)Squat Clean/Jerk + 3 x 5
Alt)KB Squat Clean/Push Jerk +3 x 5
Alt)KB Snatch + KB Single Arm Swing + 4 + 8 x 5
B)PWR High Pull + Squat Clean/Jerk + 3 + 3 x 5
Alt)KB Snatch + KB PWR Clean + Push Press + 5 + 5 + 5 x 5
C)Squat Clean/Jerk + 3 x 5
Alt)KB Squat Clean/Push Jerk +3 x 5
Thursday October 24th 2013
For Time:
50 Wall Balls (20/14)
40 KBS (24/20)
30 T2B
20 Pull Ups
25 Wall Balls (20/14)
20 KBS (24/20)
15 T2B
10 Pull Ups
15 Burpees
Wednesday October 23rd 2013
A)RE3M/7R Work up to your 4RM
BB Back Squats
B)4 Sets (45 sec in between exercises)
KB Supine Jack Knives x 10
DB Chest Press x 10
C)75 Back Extensions
BB Back Squats
B)4 Sets (45 sec in between exercises)
KB Supine Jack Knives x 10
DB Chest Press x 10
C)75 Back Extensions
Tuesday October 22nd 2013
A)1min in between exercises (7 sets)
Push Jerk x 6
Pull Ups x Max Reps
B)1min on 2min off 6rnds
BB Thrusters x 10 (95/65)
Sprint as far as you can for the rest of the minute (your score is how far you can get on all the runs) 
Push Jerk x 6
Pull Ups x Max Reps
B)1min on 2min off 6rnds
BB Thrusters x 10 (95/65)
Sprint as far as you can for the rest of the minute (your score is how far you can get on all the runs)
Monday October 21st 2013
A)1:30 Rest in between sets (6 sets)
BB DL x 6
Decline Sit Ups or Weighted Sit Ups x 10
B)1-10 For Time:
Clapping Push Ups
Box Jumps (32/28)
Single Arm KB Swings (28/20) 
BB DL x 6
Decline Sit Ups or Weighted Sit Ups x 10
B)1-10 For Time:
Clapping Push Ups
Box Jumps (32/28)
Single Arm KB Swings (28/20)
Friday September 18th 2013
Get as heavy as you can for each weighted exercise and max reps for all the body weight exercises.
A)4 Sets (45 sec in between exercises)
Wide Grip Trx Rows x Max Reps
Hand Release Push Ups x Max Reps
Weighted Sit Ups x 10
Jumping Lunges x 10/sd 20 total
B)4 Sets (45 sec in between exercises)
Sumo Deadlift High Pulls x 10
Rotating Planks x 10/sd
Bent Over DB Rows x 10
DBL Unders x 10 or 30 Skips
A)4 Sets (45 sec in between exercises)
Wide Grip Trx Rows x Max Reps
Hand Release Push Ups x Max Reps
Weighted Sit Ups x 10
Jumping Lunges x 10/sd 20 total
B)4 Sets (45 sec in between exercises)
Sumo Deadlift High Pulls x 10
Rotating Planks x 10/sd
Bent Over DB Rows x 10
DBL Unders x 10 or 30 Skips
Thursday October 17th 2013
A)Circuit 5 sets (45sec rest in between exercises)
Leg Press x 10
Donkey Calf Raises x 10
Prone SB Jack Knives x 10
Prone Hamstring Curls x 10
B)10-1
BB Push Press (115/75)
Bar Jump Burpees
Leg Press x 10
Donkey Calf Raises x 10
Prone SB Jack Knives x 10
Prone Hamstring Curls x 10
B)10-1
BB Push Press (115/75)
Bar Jump Burpees
Wednesday October 16th 2013
A)RE3M/6R
Barbell Pwr Cleans x 4
Barbell Pwr Cleans x 4
B)For Reps
5 min Run For Distance
4 min max WBS (20/14)
3 min max box jumps (24/20)
2 min max KBS (24/16)
1 min max T2B
You will get 1 minute rest and transition time between exercises
5 min Run For Distance
4 min max WBS (20/14)
3 min max box jumps (24/20)
2 min max KBS (24/16)
1 min max T2B
You will get 1 minute rest and transition time between exercises
Tuesday October 15th 2013
A)7 Sets (RE2M)
BB Step Back Lunges (from the front rack) x 10/sd (115/75)
B)12min AMRAP
Pull Ups x 5
Push Ups x 10
Sit Ups x 15
BB Step Back Lunges (from the front rack) x 10/sd (115/75)
B)12min AMRAP
Pull Ups x 5
Push Ups x 10
Sit Ups x 15
Friday October 11th 2013
A)Work up to your 4RM over 8 sets (Rest 2:30)
BB Back Squats
B)12min AMRAP
200m Run (.12)
Max Reps Pull Ups
Once you finish your run start the pull ups doing as many reps as possible without letting go of the bar, once you do, go back to the run and repeat until time runs out. Your final score is how many pull ups you can complete in 12 min 
BB Back Squats
B)12min AMRAP
200m Run (.12)
Max Reps Pull Ups
Once you finish your run start the pull ups doing as many reps as possible without letting go of the bar, once you do, go back to the run and repeat until time runs out. Your final score is how many pull ups you can complete in 12 min
Thursday October 10th 2013
A)As Heavy as you can for weighted exercises and as many reps as you can for body weight exercises. 6 Sets (45sec rest in between exercises)
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)8min AMRAP
KB Turkish Get Ups x 3/sd (20/12)
KB One Arm Swings x 15/sd (20/12)
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)8min AMRAP
KB Turkish Get Ups x 3/sd (20/12)
KB One Arm Swings x 15/sd (20/12)
Wednesday October 9th 2013
A)7rnds of 7reps 2min rest
BB Push Press (115/75)
Box Jumps (36/32)
B)7rnds of 7reps 2min rest
SDHP (115/75)
Double Unders x 10
C)DB Ext Rotations +10 x 3
BB Push Press (115/75)
Box Jumps (36/32)
B)7rnds of 7reps 2min rest
SDHP (115/75)
Double Unders x 10
C)DB Ext Rotations +10 x 3
Tuesday October 8th 2013
A)7 sets of (1 min in between exercises)
Pull Ups x Max reps without letting go of the bar
Clapping Push Ups x Max reps without touching your knees to the ground
B)21-15-9
BB Front Squats (115/75)
Burpees
Pull Ups x Max reps without letting go of the bar
Clapping Push Ups x Max reps without touching your knees to the ground
B)21-15-9
BB Front Squats (115/75)
Burpees
Monday October 7th 2013
A)6 Sets as heavy as you can get (RE:2:30)
KB Clean/Press x 5/sd
B)For Time:
800m Run (.50)
20KBS (32/24)
10T2B
600m Run (.35)
20KBS (32/24)
10T2B
400m (.25)
20KBS (32/24)
10T2B
KB Clean/Press x 5/sd
B)For Time:
800m Run (.50)
20KBS (32/24)
10T2B
600m Run (.35)
20KBS (32/24)
10T2B
400m (.25)
20KBS (32/24)
10T2B
Friday October 4th 2013
A)8 Sets (do a set every 2min work up to your heaviest weight)
BB Thrusters x 10
B)1-10
Pull Ups
Box Jumps (32/28) 
BB Thrusters x 10
B)1-10
Pull Ups
Box Jumps (32/28)
Thursday October 3rd 2013
A)RE2:30/5R (as heavy as you can get)
KB Clean/Double Lunge x 5/sd
B)RE2:30/5R (as heavy as you can get)
Single Arm Swings x 10/sd
Butterfly Sit Ups x 10
C)5/200m Run Sprints
KB Clean/Double Lunge x 5/sd
B)RE2:30/5R (as heavy as you can get)
Single Arm Swings x 10/sd
Butterfly Sit Ups x 10
C)5/200m Run Sprints
Wednesday October 2nd 2013
A)7 Sets (45sec to 1 min in between exercises)
BB DL x 7 (build up to the heaviest weight you can do)
DB Chest Press x 7 (build up to the heaviest weight you can do)
10 min AMRAP
Trx Rows (Strict Form) x 10
Double Unders x 10
Burpees x 10
BB DL x 7 (build up to the heaviest weight you can do)
DB Chest Press x 7 (build up to the heaviest weight you can do)
10 min AMRAP
Trx Rows (Strict Form) x 10
Double Unders x 10
Burpees x 10
Tuesday October 1st 2013
Fight Gone Bad
This whole workout is for
reps. Spend 1min at each station then moving to the next with no rest. Once
done the fifth station take 1min rest and repeat.
3 Rounds
Wall-ball (20/14)
SDHP (75/55)
3 Rounds
Wall-ball (20/14)
SDHP (75/55)
Box jump
(20”)
Push-press
(75/55)
Row
(Calories)
Monday September 30th 2013
A)RE3M/7R
BB Front Squats x 10 (get as heavy as you can)
Supine Jack Knives x 15
B)RE3M/7R
Pull Ups x as many reps as possible every set without letting go of the bar
Weighted Sit Ups x 10
BB Front Squats x 10 (get as heavy as you can)
Supine Jack Knives x 15
B)RE3M/7R
Pull Ups x as many reps as possible every set without letting go of the bar
Weighted Sit Ups x 10
Friday September 27th 2013
A)6 Sets
DB CP x 10 
DB CP x 10
20 DBL Unders after every set of Chest Press
B)12min AMRAP
TRX Rows x 10
Sit Ups x 20
Air Squats x 30
TRX Rows x 10
Sit Ups x 20
Air Squats x 30
Thursday September 26th 2013
A)RE2:30/5R
KB Cleans x 6/sd (28/20)
KB Lunges x 12/sd (28/20)
B)6min run for distance
C)RE2:30/5R
KB Single Arm Swings x 6/sd (28/20)
KB Lunges x 12/sd (28/20)
KB Cleans x 6/sd (28/20)
KB Lunges x 12/sd (28/20)
B)6min run for distance
C)RE2:30/5R
KB Single Arm Swings x 6/sd (28/20)
KB Lunges x 12/sd (28/20)
Wednesday September 25th 2013
A)Establish a 4rm
BB Back Squat
8 T2B after each set of squats
B)21-15-9
Push Press (115/75)
Box Jumps (24/20)
BB Back Squat
8 T2B after each set of squats
B)21-15-9
Push Press (115/75)
Box Jumps (24/20)
Tuesday September 24th 2013
A)RE2M/5R (Get as heavy as you can)
Pull Ups x 10
Clapping Push Ups x 6
B)RE2M/5R (Get as heavy as you can)
KB Snatch x 6/sd
Supine Jack Knives x 12 (try and use the same kettlebell)
C)RE2M/5R (Get as heavy as you can)
Pull Ups x 10
Push Ups x 10
Pull Ups x 10
Clapping Push Ups x 6
B)RE2M/5R (Get as heavy as you can)
KB Snatch x 6/sd
Supine Jack Knives x 12 (try and use the same kettlebell)
C)RE2M/5R (Get as heavy as you can)
Pull Ups x 10
Push Ups x 10
Monday September 23rd 2013
A)RE2M/6R (heaviest weight possible)
BB Thrusters x 6
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
Friday September 20th 2013
A)Do a round every 3min 5 rounds
Pull Ups x 10
Split Squats x 10/sd (60/35)
B)Do a round every 2min 5 rounds
Box Jumps x 6 (32/28)
DB Push Press x 10 (60/35)
C)Do a round every minute 5 rounds
J.Lunges x 12
Pull Ups x 10
Split Squats x 10/sd (60/35)
B)Do a round every 2min 5 rounds
Box Jumps x 6 (32/28)
DB Push Press x 10 (60/35)
C)Do a round every minute 5 rounds
J.Lunges x 12
Thursday September 19th 2013
A)3/500m Row Sprints (record your fastest time)
B)10min AMRAP
12 Trx Rows
24 DBL Unders
36 Med Ball Twists (20/14)
C)DB Ext Shoulder Rotations + 10 x 3
B)10min AMRAP
12 Trx Rows
24 DBL Unders
36 Med Ball Twists (20/14)
C)DB Ext Shoulder Rotations + 10 x 3
Wednesday September 18th 2013
A)RE2M/6R
BB DL x 6 (315/205)
Clapping Push Ups x 6
B)RE2M/6R
KB Hang Snatch x 6/sd (24/20)
Burpee's x 3
C)RE2M/6R
KB Squat Clean x 6/sd (28/20)
Tuesday September 17th 2013
A)RE2:30/7R (Your Score is your heaviest set)
BB Thrusters x 8
B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls
Sit Ups
BB Thrusters x 8
B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls
Sit Ups
Monday September 16th 2013
A)Do a round every 2:30/8 rounds (accumulate as many reps for pull ups and find your 10 rep max for front squats, add them together for your total score)
Pull Ups x Max reps without letting go of the bar
BB Front Squats x 10
B)8 min run for distance
Pull Ups x Max reps without letting go of the bar
BB Front Squats x 10
B)8 min run for distance
Friday September 13th 2013
A)Practice
Overhead Squats
B)10-1
Push Press (115/75)
Burpee Box Jumps (32/28)
Overhead Squats
B)10-1
Push Press (115/75)
Burpee Box Jumps (32/28)
Thursday September 12th 2013
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)
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)
Wednesday September 11th 2013
A)5/200m Run Sprints
B)10min AMRAP
T2B x 5
BB Thrusters x 10 (95/65)
Box Jumps x 15 (24/20)
B)10min AMRAP
T2B x 5
BB Thrusters x 10 (95/65)
Box Jumps x 15 (24/20)
Tuesday September 10th 2013
2min AMRAP
KB Snatch x 3/sd (24/16)
Burpees x 3
1min Rest
2min AMRAP
KB Cleans x 6/sd (24/16)
KB Single Arm Swings x 6/sd (24/16)
1min Rest
2min AMRAP
KB Swings x 9 (24/16)
Push Ups x 9
3 Cyc.es
KB Snatch x 3/sd (24/16)
Burpees x 3
1min Rest
2min AMRAP
KB Cleans x 6/sd (24/16)
KB Single Arm Swings x 6/sd (24/16)
1min Rest
2min AMRAP
KB Swings x 9 (24/16)
Push Ups x 9
3 Cyc.es
Monday September 9th 2013
A)Establish Your 4 rep max
BB Back Squat
B)Annie (50,40,30,20,10)
Sit Ups
Double Unders
BB Back Squat
B)Annie (50,40,30,20,10)
Sit Ups
Double Unders
Its Back On! Saturday September 7th 2013
Hi Everyone!
I just wanted to let you all know that classes will resume on Monday as per the normal schedule. Thank you to everyone for being so understanding about the last minute cancellations. It was an amazing week getting to know our new family member Tessa. If you are wondering what day you are training please check here. Let me know if you have any questions. See you all this week. Gary
Friday September 6th 2013
A)Do a round every 2:30/12 rounds
BB FS x 6 (165/115)
DBL Unders x 30
B)RB Int Shoulder Rotations + 8 x 3
BB FS x 6 (165/115)
DBL Unders x 30
B)RB Int Shoulder Rotations + 8 x 3
Thursday September 5th 2013
Hi Everyone!
Tessa started her first workout yesterday rolling from her tummy onto her back, all by herself. She's got the makings of a athlete already. Hope your all doing well and see you all next week. Gary and Heather
Workout
A)Do a round every 2min (7rnds)
BB Push Press x 7 (115/75)
Box Jumps x 7 (36/32)
B)Do a round every 2:30 (7rnds)
Wall Balls x 10 (20/14)
KB Americano's x 20 (28/20)
C)DB Ext Rotations +10 x 3
Tessa started her first workout yesterday rolling from her tummy onto her back, all by herself. She's got the makings of a athlete already. Hope your all doing well and see you all next week. Gary and Heather
Workout
A)Do a round every 2min (7rnds)
BB Push Press x 7 (115/75)
Box Jumps x 7 (36/32)
B)Do a round every 2:30 (7rnds)
Wall Balls x 10 (20/14)
KB Americano's x 20 (28/20)
C)DB Ext Rotations +10 x 3
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