Friday June 28th 2013

WOD

For time:
50 Box jump (24/20)
50 Trx Rows
50 Kettlebell swings, (20/16)
50 J.Lunges

50 Prone Knees to elbows
50 One Arm DB Push press 25/sd (45/25)
50 Sit ups
50 Wall ball shots (20/14)
50 Burpees

Thursday June 27th 2013

A)High Pull + Hang Clean + Push Jerk + 3 + 3 + 3 x 5

B)High Pull + PWR Clean + Push Jerk + 2 + 2 + 2 x 5

C)PWR Clean and Jerk + 2 x 5

Wednesday June 26th 2013

A)Work up to your 3RM 8 Sets
BB Back Squat

B)10-1 For Time
KB Russian Swings (32kg/24kg)
Box Jumps (32/28)
Burpees

Tuesday June 25th 2013

A)1:30 rest in between sets (7 sets)    
Standing BB SP x 6                                     
 
B)  2 rnds For time:
22 BB Sumo Upright Rows  (105/75)
22 Hanging Toes To Bar
22 BB PushPress (105/75)
22 Winshield Wipers

22 Wall Ball Shots (20/14)

Monday June 24th 2013

A)KB Complex

Do a round every 3 min, 6 rounds

Kettlebell Cleans x 6/sd (20/16)

KB Turkish Get Ups  x 3/sd (20/16)

B)9 MIN As high as you can get in the ladder
Push Ups

Sit Ups

Double Unders
Ladder 3,3,6,6,9,9,...

Friday June 21st 2013

WOD

2min AMRAP
BB FS x 8 (135/95)
Pull Ups x 8
rest 2 minutes
2 min AMRAP
Burpees x 8
J. Lunges x 8/sd
rest 2 minutes
3 cycles

Thursday June 20th 2013

A)5 sets (1min rest)
SDHP x 10

B)For Time:

20 Wall Balls (20/14)

10 T2B

20 Wall Balls (20/14) 

10 T2B

20 Wall Balls (20/14) 

10 T2B

1 Mile Run

Wednesday June 19th 2013

A)High Pull + PWR Clean + Push Jerk 4 + 4 + 4 x 4

B)PWR Clean + Push Jerk + 3 + 3 x 7

C) High Pull + 3 x 4

Tuesday June 18th 2013

A)RE2M10R
10 BB Thrusters (115/75)
20 DBL Unders

B)DB External Rotations + 10  x 3

Monday June 17th 2013

A)1:30 Rest in between sets (6 sets)
BB DL x 6
Decline Sit Ups x 10

B)1-10 For Time:
Clapping Push Ups
Box Jumps (32/28)
Single Arm KB Swings (28/20)

Friday June 14th 2013

A)Work up to your 4RM over 8 sets (Rest 2:30)
BB Back Squats + 4 x 8

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 June 13th 2013

A)Rest 1min In Between Exercises (6 sets)
BB CP x 6
KB Snatch x 6/sd

B)20,15,10,5
BB Thrusters (95/65)
Box Jumps (24/20)

Wednesday June 12th 2013

A)Rest 2:30 in between sets
BB Pwr Cleans + Push Jerk + 3 + 3 x 8

B)As heavy as you can get for 8reps
Sumo Deadlifts + 8 x 5

Tuesday June 11th 2013

Partner Chipper
For Time:
1 Mile Run
150 DBL Unders

150 J.Lunges

75 Push Ups

75 Russian Swings (32/24)

75 Sit Ups

75 Burpees

Monday June 10th 2013

A)RE3M5R
DB Split Squat's x 6/sd (60/35)
Leg Drops x 12

B)RE3M5R
BB FS x 10 (135/115)
Rotating Planks x 20 

C)1000m Row For Time

Friday June 7th 2013

A) RE2M5R
Pullups X 10
Push Press x 10 (115/75)

B)RE2M5R
Wall Balls x 10 (20/14)
KB Cleans x 5/sd (32/24)

C)RE2M5R
T2B x 10
Burpees x 5

Thursday June 6th 2013

A) Work Up To 3RM In 8 Sets
BB DL

B)4/200m Run Sprints

Wednesday June 5th 2013

A)EMOM (10 Sets)
SDHP x 10 (115/75)

B)50,40,30,20,10 For Time:
B.J
Sit Ups

Tuesday June 4th 2013

A)Max Reps Over 5 Sets (1min rest in between exercises)
Ring Dips
T2B

B)6min AMRAP
KB Turkish Get Ups x 3/sd (20/12)
KB Cleans x 12/sd (20/12)

Monday June 3rd 2013

A)RE2:30M6R
BB FS x 5
Max Reps Push Ups

B)6RFT
10 Pull Ups
20 Wall Balls
30 DBL Unders