Friday October 31st 2014

A)Find a 5RM
BB Thrusters

BB Bent Over Rows x 6
Prone Knees To Elbows x 15/sd

C)DB External Rotations + 10 x 3

Thursday October 30th 2014

Squat Snatch x 2

B)For Reps
5 min Row 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

Wednesday October 29th 2014

Kettlebell PWR Cleans x 6/sd (28/20)
KB Turkish Get Ups x 3/sd (20/16)

B)9 MIN As high as you can get in the ladder
Push Ups
Sit Ups
Double Unders
Ladder 3,3,3,6,6,6,9,9,9...ect

Monday October 27th 2014

A)RE90S/10R (build up to max weight)
BB Squat Cleans/Push Jerk x 2 

Pull Ups x Max reps over 6 sets
BB Push Press x 10 (Build to max weight)

C)100cal Air Bike For Time

Friday October 24th 2014

DB Chest Press x 8
Weighted Sit Ups x 8

B)3min AMRAP (for reps)
6 BB Front Squats 115/75
6 SDHP 115/75
6 Pull Ups
90sec Rest
4 cycles

Thursday October 23rd 2014

A)For Time:
50 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
40 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
30 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
20 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
10 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20

Wednesday October 22nd 2014

A)15minEMOM (have weights on standby, we are going to be switching fast)
Squat Snatch/Snatch Balance/OHS x 1.1.1

BB Back Squats x 4

C)4 Sets
DB External Rotations x 10

Tuesday October 21st 2014

Muscle Ups x Max Reps
If your not doing muscle ups yet either Dead Hang Pull Ups or Strict Ring Rows

B)10min AMRAP
10 Alt BB Step Back Lunges (85/55)
10 Commando Push Ups

C) Mobility/Flexibility

Monday October 20th 2014

A)Find a 1RM (RE2:30/7R)
Squat Clean/Split Jerk

B)6/1min Air Bike Sprints (2min rest in between sprints)

Friday October 17th 2014

A)RE2:30M/8R (build up to your heaviest weight)
BB Front Squats x 6

B)RE2:30M/8R (build up to your heaviest weight)
BB DL x 6


Tuesday October 14th 2014

A)Find a 1RM (RE2:30/7R)
BB Snatch

Snatch Grip High Pull x 4

C)6/200m Row Sprints (1min rest)

ALT Workout
A)RE2:30/7R (Build up to your heaviest weight)
KB Snatch from floor x 3/sd

KB Single Arm Swings x 8/sd

C)6/200m Row Sprints (1min rest)

Friday October 10th 2014

A)EMOM/10R (slowly build up in weight to your max)
BB Squat Clean/BB Push Jerk

B)Find a 3RM
BB Back Squat

C)Find a 3RM
BB Split Jerk or practice your handstand push ups

Thursday October 9th 2014

A)6 Sets
Ring Dips via MU x Max Reps
or Ring Push Ups x Max Reps

B)6 Sets
Split Squats x 8/sd

C)Row 2000m For Time

Wednesday October 8th 2014

A)RE90sec/10R (Start light and increase by 5-10lbs every set for 10 sets)
BB Snatch/Snatch Balance/OHS x 1.1.1

B)Annie (50/40/30/20/10 For Time)
Sit Ups
Double Unders

Tuesday October 7th 2014

A)Do a round every 2min/8R
2 KB Cleans
2 KB Thrusters
2 KB Front Squats
Finish all movements on one side then move on to the other side.

B)3min AMRAP
20 ALT Single Arm Swings
20 KB Prone Drags
90sec rest
3 cycles

C) Core Bonus!  :)

Monday September 6th 2014

A)Find a 4RM
BB Chest Press

B)15min AMRAP
5/3 Clapping Push Ups
10 Box Jumps 24/20
15 BB DL 135/95

Friday October 3rd 2014

A)6 Sets
Kipping Handstand Shoulder Press Practice

B)20min AMRAP
10 Cal Air Bike
10 Wall Ball 20/14
10 SDHP 95/65

Wednesday October 1st 2014

A)6 Sets
Dead Hang Weighted Pull Ups x 4

B)3min AMRAP
5 Push Press 115/65
10 Box Jumps 24/20
15 Sit Ups
90sec Rest
4 Cycles

Coaches Notes: Compare with July 15th 2014.