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

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

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

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

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

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)

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
30 KBS (24/20)
40 J.Lunges

Wednesday November 20th 2013

A)Work up to your 5RM in no less that 5 sets

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)

Monday November 18th 2013

A)RE2M/work up to your 5RM in no less  than 5 sets.
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

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)
30 Wall Balls (20/14)
30 J.Lunges

Tuesday November 12th 2013

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

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.

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

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

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