A)Find a 5RM
BB Step Back Lunges
B)Find a 5RM
BB Front Squat
C)50 Burpees For Time
Thursday May 29th 2014
A)Find a 5RM
BB CP
B)50-40-30-20-10 For Time:
Wall Balls 20/14
Trx Rows
C)75 Back Extensions
Tuesday May 27th 2014
3min amrap
8 pull ups
8 box jumps (36/28)
90 seconds of
3min amrap
8 Leg Drops
8 Box Jumps (36/28)
90 seconds off
3 cycles
8 pull ups
8 box jumps (36/28)
90 seconds of
3min amrap
8 Leg Drops
8 Box Jumps (36/28)
90 seconds off
3 cycles
Monday May 26th 2014
1 minute on two minutes off
20 double unders
BB Thrusters (135/95)
Score is your Thrusters
8rnds
20 double unders
BB Thrusters (135/95)
Score is your Thrusters
8rnds
Friday May 23rd 2014
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
Thursday May 22nd 2014
Partner Workout For Time:
Partition the repetitions any way that you want but you must complete an exercise before you start the next one.
1 Mile Run
100 Wall Balls
100 Butterfly Sit Ups
100 Pull Ups
100 Air Squats (each)
1 Mile Run
Partition the repetitions any way that you want but you must complete an exercise before you start the next one.
1 Mile Run
100 Wall Balls
100 Butterfly Sit Ups
100 Pull Ups
100 Air Squats (each)
1 Mile Run
Tuesday May 20th 2014
A)Find a 4RM
BB Chest Press
B)10-1
BB Front Rack Step Back Lunges (135/75)
Burpees
BB Chest Press
B)10-1
BB Front Rack Step Back Lunges (135/75)
Burpees
Friday May 16th 2014
8RFT
8 Box Jumps
8 Push Press
8 TRX Rows
1 Min Rest
Once Finished 8th RND
800m Run (.5 mi) 
8 Box Jumps
8 Push Press
8 TRX Rows
1 Min Rest
Once Finished 8th RND
800m Run (.5 mi)
Thursday May 15th 2014
A)7 Sets
BB Back Squats x 8
Supine Jack Knives x 16
B)7 Sets
Bent Over KB Rows x 8
Prone Knees To Elbows x 30
C)6min AMRAP
6 KB Snatch/sd 28/20
12 Burpees
Wednesday May 14th 2014
A)20min AMRAP
5 Push Ups
10 Pull Ups
15 Air Squats
20 DBL Unders
B)4 Sets
Back Extensions x 8
Tuesday May 13th 2014
A)6 Sets
Push Jerk x 5
B)6 Sets
Hang Cleans x 5
C)4 Sets
Clean Grip High Pull x 5
Push Jerk x 5
B)6 Sets
Hang Cleans x 5
C)4 Sets
Clean Grip High Pull x 5
Monday May 12th 2014
A)2min rest 7sets
BB Overhead Squats x 10
B)For Time:
20 Wall Balls (20/14)
20 KBS 28/20
30 Wall Balls
30 KBS
40 Wall Balls
40 KBS
BB Overhead Squats x 10
B)For Time:
20 KBS 28/20
30 Wall Balls
30 KBS
40 Wall Balls
40 KBS
B) Core Work
Friday May 9th 2014
A)Find a 5RM
Dead Hang Weighted Pull Ups
B)12min AMRAP
10/sd BB Front Rack Step Back Lunges 135/95
20 Trx Rows
C)3Sets
20 Supine Jack Knives (16kg/12kg)
30 Rotating Planks
Dead Hang Weighted Pull Ups
B)12min AMRAP
10/sd BB Front Rack Step Back Lunges 135/95
20 Trx Rows
C)3Sets
20 Supine Jack Knives (16kg/12kg)
30 Rotating Planks
Wednesday May 7th 2014
A)3min AMRAP
20 Wall Balls 20/14
20 KBS 24/16
90sec off then
3min AMRAP
20 Box Jumps 24/20
20 Vsit Med Ball Twists 20/14
90sec off
3 cycles 
20 Wall Balls 20/14
20 KBS 24/16
90sec off then
3min AMRAP
20 Box Jumps 24/20
20 Vsit Med Ball Twists 20/14
90sec off
3 cycles
Monday May 5th 2014
A)8 sets (1min rest)
BB Back Squats x 4
T2B x Max Reps without letting go of the bar
BB Back Squats x 4
T2B x Max Reps without letting go of the bar
B)6RFT
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
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
Friday May 2nd 2014
For Time:
100 J.Lunges
90 Sit Ups
80 Push Ups
70 Pull Ups
60 Air Squats
50 J.Lunges
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Air Squats
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