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

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

B)Find a 5RM

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

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
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

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. :)

Wednesday March 5th 2014

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

B)7 Sets
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.