Monday March 31st 2014

A)7 Sets
DB CP x 10
Weighted Sit Ups x 10

B)10-1
BB DL (225/155)
J.Lunges
Push Ups

Friday March 28th 2014

A)6 Sets
KB Swing Snatch x 6/sd
Supine Jack Knives x 12

B)12min AMRAP
6 Burpees
12 T2B
24 DBL Unders

Thursday March 27th 2014

A)6 Sets
BB Step Back Lunges x 6/sd

B)6 Sets
BB Back Squats x 6

C)6 Sets
BB SLDL x 6

Wednesday March 26th 2014

3min AMRAP
10 Push Press 115/75
20 Vsit Core Rotations 20/14
90sec rest
20 Wall Balls 20/14
10 Pull Ups
90sec rest
3 cycles

Tuesday March 24th 2014

A)Find a 5RM
BB DL

B)Find a 5RM
BB CP

C)2/400m Run Sprints (3min rest)
Score is your combined time

Monday March 24th 2014

A)8 Sets
Clean + Pwr Jerk x 2

B)50-40-30-20-10 For Time:
Box Jumps 24/20
Trx Rows

Friday March 21st 2014

A)6 Sets
Seated DB Shoulder Press x 6
BB DL x 6

B)1.5mile Run For Time

Thursday March 20th 2014

A)5 sets (RE2M)
BB PWR Cleans x 3

B)4min AMRAP
12 KBS 24/16
18 Wall Balls 20/14
2min off
3 Cycles

Wednesday March 19th 2014

A)7 Sets
DB Chest Press x 6
T2B x Max Reps

B)7 Sets
Trx Rows (strict form) x Max Reps
Push Ups x Max Reps

C)4 Sets
Weighted Back Extensions x 10

Tuesday March 18th 2014

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

Monday March 17th 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

Notes:Compare with Feb 5th 2014

Friday March 14th 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
Trx Rows (strict form) x Max Reps

C)3 Sets
RB External Shoulder Rotations x 10

Thursday March 13th 2014

A)8 Sets
BB Chest Press x 5
Weighted Sit Ups x 10

B)90sec on 90sec off 5rnds
100m Run (.06)
AMRAP BB Thrusters (95/65)
Score is your Thrusters

Wednesday March 12th 2014

A)Find a 3RM
BB DL

B)Find a 3RM
BB Back Squat

B)2/500m Row sprints (2min rest)
( score is your combined time)

Tuesday March 11th 2014

20min AMRAP
5 Push Ups
10 Pull Ups
15 KBS 24/16
20 DBL Unders



C'mon guys, it's all on you now. :)

Monday March 10th 2014

A)7 Sets
Push Jerk x 5

B)50/5-40/4-30/3-20/2-10/1
Wall Ball
Burpee Box Jumps 36/28

Friday March 7th 2014

A)7 Sets
BB Cleans x 3

B)7 Sets
Pull Ups x Max Reps
Med Ball Twists x 20

Thursday March 6th 2014

1-10 For Time:
T2B
Push Press 115/65
Once finished 1mi run to finish

Wednesday March 5th 2014

A)7 Sets
5/sd BB Step Back Lunges
Max Reps Ring Dips

B)7 Sets
10 BB SLDL
5 DB Chest Press

Tuesday March 4th 2014

A)Find a 5RM
BB Push Jerk

B)3min AMRAP

5 Push Ups

10 Box Jumps 24/20

15 Trx Rows

90 sec off 

4 Cycles

C)5 Sets 

Weighted Back Raises x 10

Monday March 3rd 2014

A)6 Sets 
8 BB Front Squats (from the floor)

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 Sept 23rd 2013 or Dec 2nd 2013.