BB Back Squat
B)20-11 and 10-1
KBS (16/24)
Burpees
C)Core
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
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