Friday August 30th 2013

Compare to June 18th
A)RE2M10R 
10 BB Thrusters (115/75)
20 DBL Unders

B)DB External Rotations + 10  x 3



Thursday August 29th 2013

A)RE3M/6R
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

Wednesday August 28th 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,...

Tuesday August 27th 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


Monday August 26th 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:



Thursday August 22nd 2013

For Time:
400M run
100 Step Back Lunges
400M
Run
75 Wall Ball (20/14)
400M Run 
25 T2B or 50 Sit Ups

Wednesday August 21st 2013

A)BB PWR Clean + Push Jerk + 3 + 3 x 5
Alt)KB PWR Clean + Press + 3 + 3 x 5

B)BB PWR Clean/Push Jerk + 2 x 6
Alt)KB Squat Clean/Press + 3 x 6

C)ClGr High Pull + 5 x 4
Alt)KB Single Arm Swings + 10 x 4

Tuesday August 20th 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

Monday August 19th 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


Friday August 16th 2013

A)Find a 5RM Deadlift

B)10min AMRAP
Sit Ups x 20
DBL Unders x 20
KB Americano's x 20 (24/16)

Wednesday August 14th 2013

A) 1:30 to complete:
10 Single Arm Kettlebell Swings (24/16)
AMRAP Box Jumps (32/28)
Score is Box Jumps
45 sec rest
8 Rounds

B)Core Work

Tuesday August 13th 2013

A)6sets (1min rest)
Push Jerk x 5

B)10 Rounds For Time of:
Pull Ups x 5
Push Ups x 10
Run x 100m

Monday August 12th 2013

A)RE2M/5R
BB Pwr Cleans x 5
DBL Unders x 20

B)RE2M/5R
BB Front Squat x 10
DBL Unders x 20

C)RE2M/5R
1min Plank

Friday August 9th 2013

A)2min rest 7sets
BB Overhead Squats x 10

B)For Time:
20 Wall Balls (20/14)  
15 BB DL (205/145) 
30 Wall Balls (20/14)  
10 BB DL (205/145) 
40 Wall Balls (20/14)  
5 BB DL (205/145)

B) Core Work
 

Thursday August 8th 2013

A)6 sets 1:30rest
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
KB Step Back Lunges
Hand Release Push UPS

Wednesday August 7th 2013

A)RE2M/7R
Pull Ups x 10
Weighted Sit Ups x 10

B)RE2:30M/7R
BB Pwr Cleans x 6
Bar Jump Burpees x 6

Tuesday August 6th 2013

A)6 sets (2min rest)
Push Jerk x 6

10-1 for time:
BB FS (135/95)
Push Ups
100m Run after every set

Thursday August 1st 2013

3 min AMRAP
8 Wall balls 20/14
8 Trx Rows
8 Sit ups
90 sec rest
8 Push Ups
8 Leg Drops
8 Burpees
3 cycles