A)Find a 1RM
BB Snatch
B)3min AMRAP
5 Box Jumps 36/28
10 SDHP 95/55
90sec Rest
3 Cycles
Tuesday December 30th 2014
A)6RFT
10 Pull Ups
20 Wall Balls 20/14
20/sd Wall Ball Step Back Lunges 20/14 (hold the ball any way you like)
B)4 Sets
20/sd Side V Pikes
20 Med Ball V Sit Rotations 
10 Pull Ups
20 Wall Balls 20/14
20/sd Wall Ball Step Back Lunges 20/14 (hold the ball any way you like)
B)4 Sets
20/sd Side V Pikes
20 Med Ball V Sit Rotations
Monday December 29th 2014
A)RE2M/10R
2 Hang Cleans
3 Push Jerk
B)RE2M/6R
4 Clean Grip High Pull
C)RE2M/6R
4 BB Front Squats
Tuesday December 23rd 2014
A)RE3M/8R
BB Chest Press
Weighted Sit Ups x 10 after every set of Chest press
B)7/200m Row Sprints For Time
1min Rest
C)4 Sets
10 Back Extensions
BB Chest Press
Weighted Sit Ups x 10 after every set of Chest press
B)7/200m Row Sprints For Time
1min Rest
C)4 Sets
10 Back Extensions
Monday December 22nd 2014
A)Find a 3RM
BB DL
B)12min AMRAP
5 Bar Jump Burpees
10 Thrusters
10 TRX Rows
C)Core 
BB DL
B)12min AMRAP
5 Bar Jump Burpees
10 Thrusters
10 TRX Rows
C)Core
Friday December 19th 2014
A)RE90sec/13R
2 Squat Snatch
2 Snatch Balance
B)RE2M/8R
OHS x 4
C)3 sets
DB Ext Shoulder Rotations x 8
Thursday December 18th 2014
A)RE2M/8R
Wide Grip Pull Ups x 5
B)15min AMRAP
5 Man Makers 40/25
10 Box Jumps 32/24 
Wide Grip Pull Ups x 5
B)15min AMRAP
5 Man Makers 40/25
10 Box Jumps 32/24
Wednesday December 17th 2014
A)Find a 1RM
Clean/Split Jerk
B)RE2M/6R
Clean Grip High Pull x 4
C)RE2M/6R
BB Front Squat x 4
Clean/Split Jerk
B)RE2M/6R
Clean Grip High Pull x 4
C)RE2M/6R
BB Front Squat x 4
Monday December 15th 2014
A)RE2M/6R
BB Step Back Lunges x 6/sd
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
Friday December 12th 2014
3min AMRAP
BB FS x 8 (115/75)
Ring Rows x 8
90sec rest
3min AMRAP
Burpees x 8
BB Front Rack Step Back Lunges x 8/sd (115/75)
90sec rest
3 cycles
BB FS x 8 (115/75)
Ring Rows x 8
90sec rest
3min AMRAP
Burpees x 8
BB Front Rack Step Back Lunges x 8/sd (115/75)
90sec rest
3 cycles
Wednesday December 10th 2014
A)3RFT
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
2min Rest
B)Terminal Knee Extensions 2 x 10/sd and Core
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
2min Rest
B)Terminal Knee Extensions 2 x 10/sd and Core
Tuesday December 9th 2014
A)RE90sec/13R
BB PWR Cleans x 3
B)RE2:30/8R
Standing DB Shoulder Press x 6
KB Supine Jack Knives x 12
BB PWR Cleans x 3
B)RE2:30/8R
Standing DB Shoulder Press x 6
KB Supine Jack Knives x 12
Monday December 8th 2014
A)RE2:30/8R
BB Back Squat x 6
B)Partner Workout
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
as soon as your partner passes the finish line the next person goes.
If you have no partner then do as follows
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
1min
BB Back Squat x 6
B)Partner Workout
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
as soon as your partner passes the finish line the next person goes.
If you have no partner then do as follows
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
1min
Friday December 5th 2014
A)RE3M/6R
BB DL x 6
Decline Sit Ups x 10
B)10-1 For Time:
Pull Ups
Box Jumps (30/24)
Single Arm KB Swings (28/20)
BB DL x 6
Decline Sit Ups x 10
B)10-1 For Time:
Pull Ups
Box Jumps (30/24)
Single Arm KB Swings (28/20)
Thursday December 4th 2014
A)Find a 4RM
BB Front Squat
B)Find a 4RM
BB Chest Press
C)RE2:30/7R
BB Step Back Lunges
BB Front Squat
B)Find a 4RM
BB Chest Press
C)RE2:30/7R
BB Step Back Lunges
Wednesday December 3rd 2014
A)RE2M/8R
BB Bent Over Rows x 6
B) 2 Rounds For Time:
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
BB Bent Over Rows x 6
B) 2 Rounds For Time:
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
500m Row
rest 2 mins
rest 2 mins
Tuesday December 2nd 2014
A)RE90sec/12R
PWR Clean/Push Jerk x 2/2
B)RE90sec/12R
PWR Snatch/Snatch Balance x 2/2
Monday December 1st 2014
A)10RFT
20 DBL Unders
10 BB Thrusters (115/75)
20 DBL Unders
10 BB Thrusters (115/75)
1min Rest
B)DB External Rotations + 10 x 3
B)DB External Rotations + 10 x 3
Friday November 28th 2014
A)RE2:30/6R
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)1000m Row For Time:
.JPG)
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)1000m Row For Time:
Thursday November 27th 2014
A)RE2:30/6R
BB Bent Over Rows x 6
Toes to Bar x 12
B)For Time:
150 Wall Balls 20/14
300 DBL Unders
BB Bent Over Rows x 6
Toes to Bar x 12
B)For Time:
150 Wall Balls 20/14
300 DBL Unders
Wednesday November 26th 2014
A)RE3M/7R
Dips x 10
Weighted Sit Ups x 10
B)RE3M/7R
Ring Rows x 10
Rotating Planks x 10/sd
Dips x 10
Weighted Sit Ups x 10
B)RE3M/7R
Ring Rows x 10
Rotating Planks x 10/sd
Tuesday November 25th 2014
A)RE2M/7R
BB Hang Clean/Push Jerk x 1 x 2
B)8RFT
8 SDHP 115/75
8/sd J.Lunges
8 Pull Ups 
BB Hang Clean/Push Jerk x 1 x 2
B)8RFT
8 SDHP 115/75
8/sd J.Lunges
8 Pull Ups
Monday November 24th 2014
A)Find a 4RM
BB Back Squats
B)RE2:30/7R
DB Chest Press x 10
KB Supine Jack Knives x 10
C)75 Back Extensions
BB Back Squats
B)RE2:30/7R
DB Chest Press x 10
KB Supine Jack Knives x 10
C)75 Back Extensions
Friday November 21st 2014
A)RE2:30/7R
DB Walking Lunges x 10/sd
B)10min AMRAP
5 C2B Pull Ups or Ring Rows
10 Wall Balls 20/14
15 KBS 24/16
DB Walking Lunges x 10/sd
B)10min AMRAP
5 C2B Pull Ups or Ring Rows
10 Wall Balls 20/14
15 KBS 24/16
Thursday November 20th 2014
A)RE2M/8R
BB DL x 6
B)RE2M/8R
BB Chest Press x 6
C)1000m Row For Time
Same workout for the 9am Group
BB DL x 6
B)RE2M/8R
BB Chest Press x 6
C)1000m Row For Time
Same workout for the 9am Group
Wednesday November 19th 2014
3min AMRAP
6 BB Front Rack Step Back Lunges/sd (135/95)
6 Burpees
90sec off
3min AMRAP
12 Front Squats (135/95)
6 Burpees
90sec off
3 Cycles
9am Group
A)RE2M/7R
BB Step Back Lunges x 6sd
B)RE2M/7R
BB Front Squats x 6
C)RE2M/4R
Sit Ups x 15
Supine Jacknifes x 10
6 BB Front Rack Step Back Lunges/sd (135/95)
6 Burpees
90sec off
3min AMRAP
12 Front Squats (135/95)
6 Burpees
90sec off
3 Cycles
9am Group
A)RE2M/7R
BB Step Back Lunges x 6sd
B)RE2M/7R
BB Front Squats x 6
C)RE2M/4R
Sit Ups x 15
Supine Jacknifes x 10
Tuesday November 18th 2014
A)For Time:100 Double Unders or 300 skips
75 Air Squats50 Sit-Ups
40 Push Ups
30 Pull Ups
20 Toes To Bar
10 Burpees
20 T2B
30 Pull Ups
40 Push Ups
50 Sit Ups
75 Air Squats
100 Double Unders or 300 Skips
9am Group
A)RE2:30/6R
Push Ups x 10
Trx Rows x 10
B)RE2:30/6R
DB Chest Press x 10
Gravitron Pull Ups x 10
C)10sec on 50sec off 8RNDS Air Bike Sprints
75 Air Squats50 Sit-Ups
40 Push Ups
30 Pull Ups
20 Toes To Bar
10 Burpees
20 T2B
30 Pull Ups
40 Push Ups
50 Sit Ups
75 Air Squats
100 Double Unders or 300 Skips
9am Group
A)RE2:30/6R
Push Ups x 10
Trx Rows x 10
B)RE2:30/6R
DB Chest Press x 10
Gravitron Pull Ups x 10
C)10sec on 50sec off 8RNDS Air Bike Sprints
Monday November 17th 2014
A)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
KB Single Arm Snatch x 5
One Arm KB Swings x 10
B)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
Kettlebell Cleans x 5
Single Arm KB Push Press x 5
C)2/500m Row Sprints For Time (2min rest in between each sprint)
Finish both movements on one arm then switch to the next
KB Single Arm Snatch x 5
One Arm KB Swings x 10
B)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
Kettlebell Cleans x 5
Single Arm KB Push Press x 5
C)2/500m Row Sprints For Time (2min rest in between each sprint)
Thursday November 13th 2014
A)Find a 4RM
BB CP
B)50-40-30-20-10 For Time:
Wall Balls 20/14
Trx Rows
C)one min on/one min off/Bridge 4 sets
9am Group
A)RE2:30/6R
DB Chest Press x 10
Trx Rows x 10
B)RE2:30/6R
DB Seated Shoulder Press x 10
SB Hamstring Curls x 15
C)1000m Row For Time:
BB CP
B)50-40-30-20-10 For Time:
Wall Balls 20/14
Trx Rows
C)one min on/one min off/Bridge 4 sets
9am Group
A)RE2:30/6R
DB Chest Press x 10
Trx Rows x 10
B)RE2:30/6R
DB Seated Shoulder Press x 10
SB Hamstring Curls x 15
C)1000m Row For Time:
Wednesday November 12th 2014
A)RE2:30/8R
KB Clean/Squat/Press x 5/sd
B)RE2:30/6R
BB DL
C)100cal Air Bike For Time
Same workout for the 9am group
KB Clean/Squat/Press x 5/sd
B)RE2:30/6R
BB DL
C)100cal Air Bike For Time
Same workout for the 9am group
Tuesday November 11th 2014
3min amrap
8 pull ups
8 box jumps (30/24)
90 seconds of
3min amrap
8 T2B
8 Box Jumps (30/24)
90 seconds off
3 cycles
9am Workout
A)RE2:30/6R
Trx Rows x 10
Body Wt Squats x 20
B)45sec In Between Exercises (Circuit)
Gravitron pull Ups x 10
Sit Ups x 10
Bent Over DB Rows x 10
Bridge Toe Touches x 10/sd
8 pull ups
8 box jumps (30/24)
90 seconds of
3min amrap
8 T2B
8 Box Jumps (30/24)
90 seconds off
3 cycles
9am Workout
A)RE2:30/6R
Trx Rows x 10
Body Wt Squats x 20
B)45sec In Between Exercises (Circuit)
Gravitron pull Ups x 10
Sit Ups x 10
Bent Over DB Rows x 10
Bridge Toe Touches x 10/sd
Monday November 10th 2014
A)1 minute on two minutes off
20 double unders or 60 skips
Max BB Thrusters (115/75) or DB Thrusters
Score is your Thrusters
8rnds
B)RE2M/6R
DB Side Lateral Raises x 10
Sit ups x 15
9am Workout
A)RE2M/6R
DB Thrusters x 10
Rotating Planks x 20
B)RE2M/6R
DB Side Lateral Raises x 10
DB Crunches x 20 (holding db if possible)
C)50cal Air Bike For Time
20 double unders or 60 skips
Max BB Thrusters (115/75) or DB Thrusters
Score is your Thrusters
8rnds
B)RE2M/6R
DB Side Lateral Raises x 10
Sit ups x 15
9am Workout
A)RE2M/6R
DB Thrusters x 10
Rotating Planks x 20
B)RE2M/6R
DB Side Lateral Raises x 10
DB Crunches x 20 (holding db if possible)
C)50cal Air Bike For Time
Thursday Nov 6, 2014
A)RE2M/6R
Bent Over Rows x 8
B) 21 min AMRAP
5 Burpee Box Jumps 24/20
200m row
15 airsquats
Bent Over Rows x 8
B) 21 min AMRAP
5 Burpee Box Jumps 24/20
200m row
15 airsquats
Wednesday November 5th 2014
A)RE2:30/6R
Ring Dips or Ring Push Ups x Max Reps
KB Supine Jack Knives x 10
B)RE3M/8R
DB Chest Press x 8
Dead Hang Pull Ups x 8
Ring Dips or Ring Push Ups x Max Reps
KB Supine Jack Knives x 10
B)RE3M/8R
DB Chest Press x 8
Dead Hang Pull Ups x 8
Monday Nov 3, 2014
A)RE2M/8R (work up to your max wt.)
1 squat clean
4 front squats
B) 8RFT
1 KB snatch
4 overhead lunges
4 burpees 
1 squat clean
4 front squats
B) 8RFT
1 KB snatch
4 overhead lunges
4 burpees
Friday October 31st 2014
A)Find a 5RM
BB Thrusters
B)RE2:30/8R
BB Bent Over Rows x 6
Prone Knees To Elbows x 15/sd
C)DB External Rotations + 10 x 3 
BB Thrusters
B)RE2:30/8R
BB Bent Over Rows x 6
Prone Knees To Elbows x 15/sd
C)DB External Rotations + 10 x 3
Thursday October 30th 2014
A)EMOM/10R
Squat Snatch x 2
Squat Snatch x 2
B)For Reps
5 min Row 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
5 min Row 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 October 29th 2014
A)RE3M/6R
Kettlebell PWR Cleans x 6/sd (28/20)
KB Turkish Get Ups x 3/sd (20/16)
Kettlebell PWR Cleans x 6/sd (28/20)
KB Turkish Get Ups x 3/sd (20/16)
B)9 MIN As high as you can get in the ladder
Push Ups
Push Ups
Sit Ups
Double Unders
Ladder 3,3,3,6,6,6,9,9,9...ect
Double Unders
Ladder 3,3,3,6,6,6,9,9,9...ect
Tuesday October 28th 2014
A)RE2M/7R
BB Front Squat x 5
B)RE2M/7R
Barbell Back Squats x 5
C)RE2M/7R
BB SLDL x 5
BB Front Squat x 5
B)RE2M/7R
Barbell Back Squats x 5
C)RE2M/7R
BB SLDL x 5
Monday October 27th 2014
A)RE90S/10R (build up to max weight)
BB Squat Cleans/Push Jerk x 2
B)RE2:30/6R
Pull Ups x Max reps over 6 sets
BB Push Press x 10 (Build to max weight)
BB Push Press x 10 (Build to max weight)
C)100cal Air Bike For Time
Friday October 24th 2014
A)RE2:30M/8R
DB Chest Press x 8
Weighted Sit Ups x 8
B)3min AMRAP (for reps)
6 BB Front Squats 115/75
6 SDHP 115/75
6 Pull Ups
90sec Rest
4 cycles 
DB Chest Press x 8
Weighted Sit Ups x 8
B)3min AMRAP (for reps)
6 BB Front Squats 115/75
6 SDHP 115/75
6 Pull Ups
90sec Rest
4 cycles
Thursday October 23rd 2014
A)For Time:
50 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
40 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
30 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
20 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
10 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
50 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
40 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
30 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
20 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
10 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
Wednesday October 22nd 2014
A)15minEMOM (have weights on standby, we are going to be switching fast)
Squat Snatch/Snatch Balance/OHS x 1.1.1
B)RE2:30M/8R
BB Back Squats x 4
C)4 Sets
DB External Rotations x 10
Tuesday October 21st 2014
A)RE2:30M/8R
Muscle Ups x Max Reps
If your not doing muscle ups yet either Dead Hang Pull Ups or Strict Ring Rows
B)10min AMRAP
10 Alt BB Step Back Lunges (85/55)
10 Commando Push Ups
C) Mobility/Flexibility
Muscle Ups x Max Reps
If your not doing muscle ups yet either Dead Hang Pull Ups or Strict Ring Rows
B)10min AMRAP
10 Alt BB Step Back Lunges (85/55)
10 Commando Push Ups
C) Mobility/Flexibility
Monday October 20th 2014
A)Find a 1RM (RE2:30/7R)
Squat Clean/Split Jerk
B)6/1min Air Bike Sprints (2min rest in between sprints)
Friday October 17th 2014
A)RE2:30M/8R (build up to your heaviest weight)
BB Front Squats x 6
B)RE2:30M/8R (build up to your heaviest weight)
BB DL x 6
C)Core
BB Front Squats x 6
B)RE2:30M/8R (build up to your heaviest weight)
BB DL x 6
C)Core
Tuesday October 14th 2014
A)Find a 1RM (RE2:30/7R)
BB Snatch
B)RE90sec/6R
Snatch Grip High Pull x 4
C)6/200m Row Sprints (1min rest)
ALT Workout
A)RE2:30/7R (Build up to your heaviest weight)
KB Snatch from floor x 3/sd
B)RE90sec/6R
KB Single Arm Swings x 8/sd
C)6/200m Row Sprints (1min rest) 
BB Snatch
B)RE90sec/6R
Snatch Grip High Pull x 4
C)6/200m Row Sprints (1min rest)
ALT Workout
A)RE2:30/7R (Build up to your heaviest weight)
KB Snatch from floor x 3/sd
B)RE90sec/6R
KB Single Arm Swings x 8/sd
C)6/200m Row Sprints (1min rest)
Friday October 10th 2014
A)EMOM/10R (slowly build up in weight to your max)
BB Squat Clean/BB Push Jerk
B)Find a 3RM
BB Back Squat
C)Find a 3RM
BB Split Jerk or practice your handstand push ups
Thursday October 9th 2014
A)6 Sets
Ring Dips via MU x Max Reps
or Ring Push Ups x Max Reps
B)6 Sets
Split Squats x 8/sd
C)Row 2000m For Time 
Ring Dips via MU x Max Reps
or Ring Push Ups x Max Reps
B)6 Sets
Split Squats x 8/sd
C)Row 2000m For Time
Wednesday October 8th 2014
A)RE90sec/10R (Start light and increase by 5-10lbs every set for 10 sets)
BB Snatch/Snatch Balance/OHS x 1.1.1
B)Annie (50/40/30/20/10 For Time)
Sit Ups
Double Unders
Tuesday October 7th 2014
A)Do a round every 2min/8R
2 KB Cleans
2 KB Thrusters
2 KB Front Squats
Finish all movements on one side then move on to the other side.
B)3min AMRAP
20 ALT Single Arm Swings
20 KB Prone Drags
90sec rest
3 cycles
C) Core Bonus! :) 
2 KB Cleans
2 KB Thrusters
2 KB Front Squats
Finish all movements on one side then move on to the other side.
B)3min AMRAP
20 ALT Single Arm Swings
20 KB Prone Drags
90sec rest
3 cycles
C) Core Bonus! :)
Monday September 6th 2014
A)Find a 4RM
BB Chest Press
B)15min AMRAP
5/3 Clapping Push Ups
10 Box Jumps 24/20
15 BB DL 135/95
BB Chest Press
B)15min AMRAP
5/3 Clapping Push Ups
10 Box Jumps 24/20
15 BB DL 135/95
Friday October 3rd 2014
A)6 Sets
Kipping Handstand Shoulder Press Practice
B)20min AMRAP
10 Cal Air Bike
10 Wall Ball 20/14
10 SDHP 95/65
Wednesday October 1st 2014
A)6 Sets
Coaches Notes: Compare with July 15th 2014. 
Dead Hang Weighted Pull Ups x 4
B)3min AMRAP
5 Push Press 115/65
10 Box Jumps 24/20
15 Sit Ups
90sec Rest
4 Cycles
B)3min AMRAP
5 Push Press 115/65
10 Box Jumps 24/20
15 Sit Ups
90sec Rest
4 Cycles
Coaches Notes: Compare with July 15th 2014.
Monday September 29th 2014
A)EMOM (10min)
Squat Clean + PWR Jerk (135/95)
B)EMOM (5min)
Squat Clean + PWR Jerk (155/115)
C)EMOM (5min)
Squat Clean + PWR Jerk (185/135)
D)For Time:
100 Push Ups
300 DBL Unders
Squat Clean + PWR Jerk (135/95)
B)EMOM (5min)
Squat Clean + PWR Jerk (155/115)
C)EMOM (5min)
Squat Clean + PWR Jerk (185/135)
D)For Time:
100 Push Ups
300 DBL Unders
Friday September 26th 2014
A)Find a 2RM
BB PWR Snatch
B)7 Sets
OHS x 6
C)5 Sets
DB Walking Lunges x 10/sd
Back Extensions x 10
BB PWR Snatch
B)7 Sets
OHS x 6
C)5 Sets
DB Walking Lunges x 10/sd
Back Extensions x 10
Thursday Sept 25, 2014
A) 5 rounds for total reps.
1 min per station (4 mins continuous work)
Wall balls (20/14)
KB swings (24/16)
Double unders
Box Jumps
Rest 2 minutes between rounds.
B) Max situps 
1 min per station (4 mins continuous work)
Wall balls (20/14)
KB swings (24/16)
Double unders
Box Jumps
Rest 2 minutes between rounds.
B) Max situps
Wednesday September 24th 2014
A)Find a 2RM
Split Jerk
B)7 Sets
BB DL x 7
C)5 Sets
Ring Dips (via muscle up) x MR
Split Jerk
B)7 Sets
BB DL x 7
C)5 Sets
Ring Dips (via muscle up) x MR
Tuesday Sept 23rd, 2014
A) 7 sets
Max pull ups
Max push ups
B) 13 min AMRAP
Turkish get ups X 3/side
200 m run 
Max pull ups
Max push ups
B) 13 min AMRAP
Turkish get ups X 3/side
200 m run
Monday September 22nd 2014
A)7 Sets
BB CP x 6
B)7 Sets
BB HC x 1
BB Front Squats x 5
C)10-1
T2B
Burpees 
BB CP x 6
B)7 Sets
BB HC x 1
BB Front Squats x 5
C)10-1
T2B
Burpees
Friday September 19th 2014
A)8 Sets
Snatch x 2
B)6 Sets
Prone Grip Bent Over BB Row x 6
C)10/min AMRAP
10 Box Jumps 30/24
10 KBS 32/24
Thursday September 18th 2014
A)7 Sets
Ring Push Ups x Max Reps
Weighted Supine Jack Knives x 8
B)6/100m Sprints (2min rest)
C)30 GHD HC/w Back Ext (Body Weight)
Ring Push Ups x Max Reps
Weighted Supine Jack Knives x 8
B)6/100m Sprints (2min rest)
C)30 GHD HC/w Back Ext (Body Weight)
Wednesday September 17th 2014
A)8 Sets
1 Hang Clean
5 Thrusters
B)40/30/20/10/5
Wall Balls (20/14)
Med Ball Sit Ups (20/14)
C)Core 
1 Hang Clean
5 Thrusters
B)40/30/20/10/5
Wall Balls (20/14)
Med Ball Sit Ups (20/14)
C)Core
Tuesday September 16th 2014
A)7 Sets
Max Muscle Ups (rings or bar) or
Weighted Dead Hang Pull Ups x 8
B)7 Sets
BB SLDL x 8
Ring Rows (strict form) x Max Reps
C)1 Mile Run For Time
Max Muscle Ups (rings or bar) or
Weighted Dead Hang Pull Ups x 8
B)7 Sets
BB SLDL x 8
Ring Rows (strict form) x Max Reps
C)1 Mile Run For Time
Monday September 15th 2014
3min AMRAP
6 BB Front Rack Step Back Lunges/sd (135/95)
6 Burpees
90sec off
3min AMRAP
12 Front Squats (135/95)
6 Burpees
90sec off
3 Cycles
6 BB Front Rack Step Back Lunges/sd (135/95)
6 Burpees
90sec off
3min AMRAP
12 Front Squats (135/95)
6 Burpees
90sec off
3 Cycles
Friday September 12th 2014
A)Find a 3RM
BB Push Jerk
B)Find a 3RM
BB DL
C)10-1
T2B
20 DBL Unders (20 reps every set)
BB Push Jerk
B)Find a 3RM
BB DL
C)10-1
T2B
20 DBL Unders (20 reps every set)
Thursday Sept 11, 2014
A) 6 rounds
KB swing snatch X 3/arm 20/12
6 burpee front back hops
B) 6 rounds - team effort, 3 mins AMRAP
6 KB americanos 24/16
1 sled push each 180/140
KB swing snatch X 3/arm 20/12
6 burpee front back hops
B) 6 rounds - team effort, 3 mins AMRAP
6 KB americanos 24/16
1 sled push each 180/140
Wednesday September 10 2014
A)6 Sets
Incline DB Chest Press x 6
Bent Over BB Reverse Grip Rows x 6
B)6 Sets
Standing DB Shoulder Press x 6
Wide Grip Ring Rows x 6 (slow tempo)
C)6 Sets
Triceps Dips x 6 (weighted if possible)
DB Biceps Curls x 6
Incline DB Chest Press x 6
Bent Over BB Reverse Grip Rows x 6
B)6 Sets
Standing DB Shoulder Press x 6
Wide Grip Ring Rows x 6 (slow tempo)
C)6 Sets
Triceps Dips x 6 (weighted if possible)
DB Biceps Curls x 6
Tuesday September 9th 2014
Chipper:
100 Wall Ball Lunges 20/14
50 Wall Balls 20/14
25 Pull Ups
100 Wall Ball Lunges 20/14
50 Wall Balls 20/14
25 Pull Ups
100 Wall Ball Lunges 20/14
50 Wall Balls 20/14
25 Pull Ups
100 Wall Ball Lunges 20/14
50 Wall Balls 20/14
25 Pull Ups
100 Wall Ball Lunges 20/14
50 Wall Balls 20/14
25 Pull Ups
100 Wall Ball Lunges 20/14
50 Wall Balls 20/14
25 Pull Ups
Monday September 8th 2014
A)7 Sets
1 Snatch
2 OHS
B)5 Sets
4 Snatch Grip High Pull
C)For Time
1000m Row
100 Push Ups
1 Snatch
2 OHS
B)5 Sets
4 Snatch Grip High Pull
C)For Time
1000m Row
100 Push Ups
Thursday September 4th 2014
A)7 Sets
Deadlifts x 8
B)7 Sets
BB Chest Press x 8
GHD Sit Ups x Max Reps
Deadlifts x 8
B)7 Sets
BB Chest Press x 8
GHD Sit Ups x Max Reps
Wednesday September 3rd 2014
A)8 Sets
PWR Clean x 3
C)15min AMRAP
Man Makers x 5 40/25
Box Jumps x 10 32/24
PWR Clean x 3
C)15min AMRAP
Man Makers x 5 40/25
Box Jumps x 10 32/24
Tuesday September 2nd 2014
A)7 Sets
Dead Hang Pull Ups x 6
B)3min AMRAP
3 Burpees
6 BB Front Squats (115/75)
6 Push Press (115/75)
90sec Rest
4 Cycles
Dead Hang Pull Ups x 6
B)3min AMRAP
3 Burpees
6 BB Front Squats (115/75)
6 Push Press (115/75)
90sec Rest
4 Cycles
Thursday August 28th 2014
A)1min rest in between each exercise
5 minutes row for meters
4 minutes run for distance
3 minutes double unders
2 minutes abmat situps
1 minute rotating planks
5 minutes row for meters
4 minutes run for distance
3 minutes double unders
2 minutes abmat situps
1 minute rotating planks
B)5 Sets
Bent Over KB Rows x 10
AB Roll Outs x 5
Wednesday August 27th 2014
A)6 Sets
3 BB Hang Cleans
B)6 Sets
6 BB Front Squats
C)6 Sets
6 BB High Pulls
3 BB Hang Cleans
B)6 Sets
6 BB Front Squats
C)6 Sets
6 BB High Pulls
Tuesday August 26th 2014
3min AMRAP
8 Pull Ups
6 KB Push Press (16/24)
90 sec off
3min
12 KBS (16/24)
8 Pike Sit Ups
90sec off
3 cycles 
8 Pull Ups
6 KB Push Press (16/24)
90 sec off
3min
12 KBS (16/24)
8 Pike Sit Ups
90sec off
3 cycles
Tuesday August 5th 2014
A)Find a 3RM
KB Turkish Get Ups
B)4min AMRAP
5 Clapping Push Ups
10 BB Front Squats 155/115
20 DBL Unders
2min Rest
4 Cycles
C)Core 
KB Turkish Get Ups
B)4min AMRAP
5 Clapping Push Ups
10 BB Front Squats 155/115
20 DBL Unders
2min Rest
4 Cycles
C)Core
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