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
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
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