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
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