A)Find a 1RM
BB Snatch
B)3min AMRAP
5 Box Jumps 36/28
10 SDHP 95/55
90sec Rest
3 Cycles
Tuesday December 30th 2014
A)6RFT
10 Pull Ups
20 Wall Balls 20/14
20/sd Wall Ball Step Back Lunges 20/14 (hold the ball any way you like)
B)4 Sets
20/sd Side V Pikes
20 Med Ball V Sit Rotations 
10 Pull Ups
20 Wall Balls 20/14
20/sd Wall Ball Step Back Lunges 20/14 (hold the ball any way you like)
B)4 Sets
20/sd Side V Pikes
20 Med Ball V Sit Rotations
Monday December 29th 2014
A)RE2M/10R
2 Hang Cleans
3 Push Jerk
B)RE2M/6R
4 Clean Grip High Pull
C)RE2M/6R
4 BB Front Squats
Tuesday December 23rd 2014
A)RE3M/8R
BB Chest Press
Weighted Sit Ups x 10 after every set of Chest press
B)7/200m Row Sprints For Time
1min Rest
C)4 Sets
10 Back Extensions
BB Chest Press
Weighted Sit Ups x 10 after every set of Chest press
B)7/200m Row Sprints For Time
1min Rest
C)4 Sets
10 Back Extensions
Monday December 22nd 2014
A)Find a 3RM
BB DL
B)12min AMRAP
5 Bar Jump Burpees
10 Thrusters
10 TRX Rows
C)Core 
BB DL
B)12min AMRAP
5 Bar Jump Burpees
10 Thrusters
10 TRX Rows
C)Core
Friday December 19th 2014
A)RE90sec/13R
2 Squat Snatch
2 Snatch Balance
B)RE2M/8R
OHS x 4
C)3 sets
DB Ext Shoulder Rotations x 8
Thursday December 18th 2014
A)RE2M/8R
Wide Grip Pull Ups x 5
B)15min AMRAP
5 Man Makers 40/25
10 Box Jumps 32/24 
Wide Grip Pull Ups x 5
B)15min AMRAP
5 Man Makers 40/25
10 Box Jumps 32/24
Wednesday December 17th 2014
A)Find a 1RM
Clean/Split Jerk
B)RE2M/6R
Clean Grip High Pull x 4
C)RE2M/6R
BB Front Squat x 4
Clean/Split Jerk
B)RE2M/6R
Clean Grip High Pull x 4
C)RE2M/6R
BB Front Squat x 4
Monday December 15th 2014
A)RE2M/6R
BB Step Back Lunges x 6/sd
B)13min Ladder AMRAP 1,1,1,2,2,2,3,3,3,4,4,4,?,?,?
BB DL (225/155)
Wall Balls (20/14)
Bar Jump Burpees
Friday December 12th 2014
3min AMRAP
BB FS x 8 (115/75)
Ring Rows x 8
90sec rest
3min AMRAP
Burpees x 8
BB Front Rack Step Back Lunges x 8/sd (115/75)
90sec rest
3 cycles
BB FS x 8 (115/75)
Ring Rows x 8
90sec rest
3min AMRAP
Burpees x 8
BB Front Rack Step Back Lunges x 8/sd (115/75)
90sec rest
3 cycles
Wednesday December 10th 2014
A)3RFT
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
2min Rest
B)Terminal Knee Extensions 2 x 10/sd and Core
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
10 Push Ups
20 Wall Balls 20/14
10 Pull Ups
2min Rest
B)Terminal Knee Extensions 2 x 10/sd and Core
Tuesday December 9th 2014
A)RE90sec/13R
BB PWR Cleans x 3
B)RE2:30/8R
Standing DB Shoulder Press x 6
KB Supine Jack Knives x 12
BB PWR Cleans x 3
B)RE2:30/8R
Standing DB Shoulder Press x 6
KB Supine Jack Knives x 12
Monday December 8th 2014
A)RE2:30/8R
BB Back Squat x 6
B)Partner Workout
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
as soon as your partner passes the finish line the next person goes.
If you have no partner then do as follows
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
1min
BB Back Squat x 6
B)Partner Workout
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
as soon as your partner passes the finish line the next person goes.
If you have no partner then do as follows
8RFT
5 Burpees
100m Sled Push (must push your body wt. Sled = 100lbs)
1min
Friday December 5th 2014
A)RE3M/6R
BB DL x 6
Decline Sit Ups x 10
B)10-1 For Time:
Pull Ups
Box Jumps (30/24)
Single Arm KB Swings (28/20)
BB DL x 6
Decline Sit Ups x 10
B)10-1 For Time:
Pull Ups
Box Jumps (30/24)
Single Arm KB Swings (28/20)
Thursday December 4th 2014
A)Find a 4RM
BB Front Squat
B)Find a 4RM
BB Chest Press
C)RE2:30/7R
BB Step Back Lunges
BB Front Squat
B)Find a 4RM
BB Chest Press
C)RE2:30/7R
BB Step Back Lunges
Wednesday December 3rd 2014
A)RE2M/8R
BB Bent Over Rows x 6
B) 2 Rounds For Time:
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
BB Bent Over Rows x 6
B) 2 Rounds For Time:
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
20 Wall Balls (20/14)
10 T2B
500m Row
rest 2 mins
rest 2 mins
Tuesday December 2nd 2014
A)RE90sec/12R
PWR Clean/Push Jerk x 2/2
B)RE90sec/12R
PWR Snatch/Snatch Balance x 2/2
Monday December 1st 2014
A)10RFT
20 DBL Unders
10 BB Thrusters (115/75)
20 DBL Unders
10 BB Thrusters (115/75)
1min Rest
B)DB External Rotations + 10 x 3
B)DB External Rotations + 10 x 3
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