Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)1000m Row For Time:
.JPG)
Friday November 28th 2014
A)RE2:30/6R
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)1000m Row For Time:
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)1000m Row For Time:
Thursday November 27th 2014
A)RE2:30/6R
BB Bent Over Rows x 6
Toes to Bar x 12
B)For Time:
150 Wall Balls 20/14
300 DBL Unders
BB Bent Over Rows x 6
Toes to Bar x 12
B)For Time:
150 Wall Balls 20/14
300 DBL Unders
Wednesday November 26th 2014
A)RE3M/7R
Dips x 10
Weighted Sit Ups x 10
B)RE3M/7R
Ring Rows x 10
Rotating Planks x 10/sd
Dips x 10
Weighted Sit Ups x 10
B)RE3M/7R
Ring Rows x 10
Rotating Planks x 10/sd
Tuesday November 25th 2014
A)RE2M/7R
BB Hang Clean/Push Jerk x 1 x 2
B)8RFT
8 SDHP 115/75
8/sd J.Lunges
8 Pull Ups 
BB Hang Clean/Push Jerk x 1 x 2
B)8RFT
8 SDHP 115/75
8/sd J.Lunges
8 Pull Ups
Monday November 24th 2014
A)Find a 4RM
BB Back Squats
B)RE2:30/7R
DB Chest Press x 10
KB Supine Jack Knives x 10
C)75 Back Extensions
BB Back Squats
B)RE2:30/7R
DB Chest Press x 10
KB Supine Jack Knives x 10
C)75 Back Extensions
Friday November 21st 2014
A)RE2:30/7R
DB Walking Lunges x 10/sd
B)10min AMRAP
5 C2B Pull Ups or Ring Rows
10 Wall Balls 20/14
15 KBS 24/16
DB Walking Lunges x 10/sd
B)10min AMRAP
5 C2B Pull Ups or Ring Rows
10 Wall Balls 20/14
15 KBS 24/16
Thursday November 20th 2014
A)RE2M/8R
BB DL x 6
B)RE2M/8R
BB Chest Press x 6
C)1000m Row For Time
Same workout for the 9am Group
BB DL x 6
B)RE2M/8R
BB Chest Press x 6
C)1000m Row For Time
Same workout for the 9am Group
Wednesday November 19th 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
9am Group
A)RE2M/7R
BB Step Back Lunges x 6sd
B)RE2M/7R
BB Front Squats x 6
C)RE2M/4R
Sit Ups x 15
Supine Jacknifes x 10
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
9am Group
A)RE2M/7R
BB Step Back Lunges x 6sd
B)RE2M/7R
BB Front Squats x 6
C)RE2M/4R
Sit Ups x 15
Supine Jacknifes x 10
Tuesday November 18th 2014
A)For Time:100 Double Unders or 300 skips
75 Air Squats50 Sit-Ups
40 Push Ups
30 Pull Ups
20 Toes To Bar
10 Burpees
20 T2B
30 Pull Ups
40 Push Ups
50 Sit Ups
75 Air Squats
100 Double Unders or 300 Skips
9am Group
A)RE2:30/6R
Push Ups x 10
Trx Rows x 10
B)RE2:30/6R
DB Chest Press x 10
Gravitron Pull Ups x 10
C)10sec on 50sec off 8RNDS Air Bike Sprints
75 Air Squats50 Sit-Ups
40 Push Ups
30 Pull Ups
20 Toes To Bar
10 Burpees
20 T2B
30 Pull Ups
40 Push Ups
50 Sit Ups
75 Air Squats
100 Double Unders or 300 Skips
9am Group
A)RE2:30/6R
Push Ups x 10
Trx Rows x 10
B)RE2:30/6R
DB Chest Press x 10
Gravitron Pull Ups x 10
C)10sec on 50sec off 8RNDS Air Bike Sprints
Monday November 17th 2014
A)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
KB Single Arm Snatch x 5
One Arm KB Swings x 10
B)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
Kettlebell Cleans x 5
Single Arm KB Push Press x 5
C)2/500m Row Sprints For Time (2min rest in between each sprint)
Finish both movements on one arm then switch to the next
KB Single Arm Snatch x 5
One Arm KB Swings x 10
B)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
Kettlebell Cleans x 5
Single Arm KB Push Press x 5
C)2/500m Row Sprints For Time (2min rest in between each sprint)
Thursday November 13th 2014
A)Find a 4RM
BB CP
B)50-40-30-20-10 For Time:
Wall Balls 20/14
Trx Rows
C)one min on/one min off/Bridge 4 sets
9am Group
A)RE2:30/6R
DB Chest Press x 10
Trx Rows x 10
B)RE2:30/6R
DB Seated Shoulder Press x 10
SB Hamstring Curls x 15
C)1000m Row For Time:
BB CP
B)50-40-30-20-10 For Time:
Wall Balls 20/14
Trx Rows
C)one min on/one min off/Bridge 4 sets
9am Group
A)RE2:30/6R
DB Chest Press x 10
Trx Rows x 10
B)RE2:30/6R
DB Seated Shoulder Press x 10
SB Hamstring Curls x 15
C)1000m Row For Time:
Wednesday November 12th 2014
A)RE2:30/8R
KB Clean/Squat/Press x 5/sd
B)RE2:30/6R
BB DL
C)100cal Air Bike For Time
Same workout for the 9am group
KB Clean/Squat/Press x 5/sd
B)RE2:30/6R
BB DL
C)100cal Air Bike For Time
Same workout for the 9am group
Tuesday November 11th 2014
3min amrap
8 pull ups
8 box jumps (30/24)
90 seconds of
3min amrap
8 T2B
8 Box Jumps (30/24)
90 seconds off
3 cycles
9am Workout
A)RE2:30/6R
Trx Rows x 10
Body Wt Squats x 20
B)45sec In Between Exercises (Circuit)
Gravitron pull Ups x 10
Sit Ups x 10
Bent Over DB Rows x 10
Bridge Toe Touches x 10/sd
8 pull ups
8 box jumps (30/24)
90 seconds of
3min amrap
8 T2B
8 Box Jumps (30/24)
90 seconds off
3 cycles
9am Workout
A)RE2:30/6R
Trx Rows x 10
Body Wt Squats x 20
B)45sec In Between Exercises (Circuit)
Gravitron pull Ups x 10
Sit Ups x 10
Bent Over DB Rows x 10
Bridge Toe Touches x 10/sd
Monday November 10th 2014
A)1 minute on two minutes off
20 double unders or 60 skips
Max BB Thrusters (115/75) or DB Thrusters
Score is your Thrusters
8rnds
B)RE2M/6R
DB Side Lateral Raises x 10
Sit ups x 15
9am Workout
A)RE2M/6R
DB Thrusters x 10
Rotating Planks x 20
B)RE2M/6R
DB Side Lateral Raises x 10
DB Crunches x 20 (holding db if possible)
C)50cal Air Bike For Time
20 double unders or 60 skips
Max BB Thrusters (115/75) or DB Thrusters
Score is your Thrusters
8rnds
B)RE2M/6R
DB Side Lateral Raises x 10
Sit ups x 15
9am Workout
A)RE2M/6R
DB Thrusters x 10
Rotating Planks x 20
B)RE2M/6R
DB Side Lateral Raises x 10
DB Crunches x 20 (holding db if possible)
C)50cal Air Bike For Time
Thursday Nov 6, 2014
A)RE2M/6R
Bent Over Rows x 8
B) 21 min AMRAP
5 Burpee Box Jumps 24/20
200m row
15 airsquats
Bent Over Rows x 8
B) 21 min AMRAP
5 Burpee Box Jumps 24/20
200m row
15 airsquats
Wednesday November 5th 2014
A)RE2:30/6R
Ring Dips or Ring Push Ups x Max Reps
KB Supine Jack Knives x 10
B)RE3M/8R
DB Chest Press x 8
Dead Hang Pull Ups x 8
Ring Dips or Ring Push Ups x Max Reps
KB Supine Jack Knives x 10
B)RE3M/8R
DB Chest Press x 8
Dead Hang Pull Ups x 8
Monday Nov 3, 2014
A)RE2M/8R (work up to your max wt.)
1 squat clean
4 front squats
B) 8RFT
1 KB snatch
4 overhead lunges
4 burpees 
1 squat clean
4 front squats
B) 8RFT
1 KB snatch
4 overhead lunges
4 burpees
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