Friday June 27th 2014

A)8 Sets
Clean/Pwr Jerk x 3

C)15min AMRAP
Man Makers x 5 40/25
Box Jumps x 10 36/28

Thursday June 26th 2014

A) 6 sets:
BB push press  X 8
BB bent over rows X 8

B) 5 rounds for time:
10 burpees
15 TRX rows
20 heel touch pike sit ups

C) CORE! 3 sets
15 X leg drops
15 X prone knee drops




   

Wednesday June 25th 2014

A)Work up to your 4rm

BB Back Squats 

B)For Time

10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 KBS (24/20kg)
10 T2B

Tuesday June 24th 2014

A)9 Sets
Pull Ups x Max Reps 
DB Chest Press x 7 (build up to the heaviest weight you can do)


B)5/200m Run Sprints

Monday June 23rd 2014

A)Find a 5RM 
BB DL 

B)10Min AMRAP
KBOne Arm Swings x 10/sd (24/16)
DBL Unders x 20
Wall Balls x 30 (20/14)

Friday June 20th 2014

A)Find a 3RM
BB Snatch

B)8RFT
10 Push UPS
10 TRX Rows
20 DBL Unders

Thursday June 19th 2014

A)7 Sets
BB Step Back Lunges x 6/sd

B)BB Push Jerk x 4

C)50 Burpees For Time:

Wednesday 18th 2014

A)6 Sets
DB Chest Press x 6
DB Bent Over Rows x 6

B)For Reps
5 min Run 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

Tuesday June 17th 2014

A)7 Sets
1 Clean
5 Front Squats

B)21-15-9
Pull Ups
Thrusters 95/65

C)Core

Friday June 13th 2014

A)7 Sets
BB Hang Snatch x 3

3min AMRAP
6 SDHP 115/75
6 Box Jumps 36/28
90sec off
4 cycles

Thursday June 12th 2014

A)7 Sets (45sec in between exercises)

DB Chest Press x 7

DB Bent Over Rows x 7

B)Do a rnd every 2;30min (7rnds)

10/sd single arm KB swings (28/20)

5/sd KB Cleans (28/20)

C)75 Back Raises

Wednesday June 11th 2014

A)Find a 4RM
BB Deadlifts

B)10-1 For Time:
Pull Ups
Burpees

C)Core

Tuesday June 9th 2014

A)Find a 4RM
BB Push Jerk

B)8RFT

T2B x 10

20 Wall Balls (20/14)

Monday June 9th 2014

A)Find a 4RM

BB Back Squat

B)4Min AMRAP

30 DBL Unders

20 Air Squats

10 Push Ups

90 Sec Rest

3 Cycles

Friday June 6th 2014

A)7 Sets

Pull Ups x Max Reps

Push Jerk x 4

B)7 Sets

TRX Rows x Max Reps

Reverse Crunches x 10 

Thursday June 5th 2014

A)7 Sets
BB DL x 6
DB Chest Press x 6

B)7 Sets
Prone Hamstring Curls x 6
Push Ups x Max Reps

Wednesday June 4th 2014

8RFT
8 Box Jumps
8 Push Press
8 TRX Rows
Once Finished 8th RND
800m Run (.5 mi)

Tuesday June 3rd 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

Monday June 2nd 2014

A)20min AMRAP
5 Push Ups
10 Pull Ups
15 Air Squats
20 DBL Unders

B)4 Sets
Back Extensions x 8