A)8 Sets
3 BB DL
B)6 RFT
10 Box Jumps 24/20
10 Burpees
20 Wall Balls 20/14
2min Rest
Monday December 21st 2015
A)8 Sets
1 Squat Clean
2 Front Squat
1 Push Jerk
1 Split Jerk
8 Sets
5 DH Pull Ups
5 Dips
2000m Row @ Medium Intensity
1 Squat Clean
2 Front Squat
1 Push Jerk
1 Split Jerk
8 Sets
5 DH Pull Ups
5 Dips
2000m Row @ Medium Intensity
Friday December 18th 2015
A)7 Sets
5/sd BB Front Rack Step Back Lunges (via PWR Clean)
B)6 Sets
5 BB Shoulder Press
C)6 Sets
5 Back Ext
5 DB Biceps Curls
5/sd BB Front Rack Step Back Lunges (via PWR Clean)
B)6 Sets
5 BB Shoulder Press
C)6 Sets
5 Back Ext
5 DB Biceps Curls
Thursday December 17th 2015
A)5min AMRAP
10 Cal Bike
10 C2B
10 Burpees
2:30 rest
2 cycles
B)8 Sets
2 Snatch
C)5 Sets
3 Clean Grip High Pulls
10 Weighted Sit Ups
10 Cal Bike
10 C2B
10 Burpees
2:30 rest
2 cycles
B)8 Sets
2 Snatch
C)5 Sets
3 Clean Grip High Pulls
10 Weighted Sit Ups
Wednesday December 16th 2015
A)Find a 3RM
Front Squat
B)8 Sets
5 Bench Press
5 BB SLDL
C)4 Sets
5/sd DB Ext Shoulder Rotation 
Front Squat
B)8 Sets
5 Bench Press
5 BB SLDL
C)4 Sets
5/sd DB Ext Shoulder Rotation
Tuesday December 15th 2015
A)5RFT
200m Row
20 Wall Ball 20/14
20 KB Americano's 24/20
2min Rest
B)6 Sets
6 Weighted Dips
12 SBHC
Monday December 14th 2015
A)10 Sets
2 Clean and Split Jerk
B)8 Sets
1 Rope Climb
10 Box Jumps 24/20
C)4 Sets
15 Leg Drops
30 Toe Touch Planks
2 Clean and Split Jerk
B)8 Sets
1 Rope Climb
10 Box Jumps 24/20
C)4 Sets
15 Leg Drops
30 Toe Touch Planks
Friday December 11th 2015
A)10 Sets
1 Snatch
B)6 Sets
5 DH Pull Ups
50 DBL Unders
C)3/500m Row Sprints (2min Rest)
1 Snatch
B)6 Sets
5 DH Pull Ups
50 DBL Unders
C)3/500m Row Sprints (2min Rest)
Thursday December 10th 2015
A)24minEMOM
15 air squats
15 kb russian swings
15 air squats
15 kb russian swings
10 Burpees
10 Cal Bike
B)6 Sets
5/sd BB Step Back Lunges
C)Abs
Wednesday December 7th 2015
A)8 Sets
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk
B)6 Sets
5 BB SLDL
5 DB Skull Crushers
C)4 Sets
5/sd 90deg Ext Rot
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk
B)6 Sets
5 BB SLDL
5 DB Skull Crushers
C)4 Sets
5/sd 90deg Ext Rot
Tuesday December 13th 2015
A)Do a round every 3 min, 8 rounds
1 Clean (175/115)
6 BB Front Squats (175/115)
6 BB Back Squats (175/115)
10 T2B
6 BB Front Squats (175/115)
6 BB Back Squats (175/115)
10 T2B
B)6 Sets
10 Ring Rows
10 Leg Drops
Monday December 7th 2015
A) 8 sets
5 OHS
B)18min EMOM
5 Kipping Pullups
5 Box Jumps 30/24
5 Clapping Push Ups
C)2000m Row @ Medium Intensity
Friday December 4th 2015
A)8 Sets
3 DL
B)13min AMRAP
5 Burpees
5 Shoulder to Overhead
10 Box Jumps 24/20
C)5 Sets
10 GHD Back Extensions
3 DL
B)13min AMRAP
5 Burpees
5 Shoulder to Overhead
10 Box Jumps 24/20
C)5 Sets
10 GHD Back Extensions
Thursday December 3rd 2015
A)10 Sets
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
B)8 Sets (atleast 3 sets at your heaviest weight)
10 Wall Ball
10 KBS
C)5min Max DBL Unders or Skips
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
B)8 Sets (atleast 3 sets at your heaviest weight)
10 Wall Ball
10 KBS
C)5min Max DBL Unders or Skips
Wednesday December 2nd 2015
A)20min AMRAP
10cal Air Bike
10 Pull Ups
10 Push Ups
B)RE2M/5R
AMREP GHD Sit Ups 
10cal Air Bike
10 Pull Ups
10 Push Ups
B)RE2M/5R
AMREP GHD Sit Ups
Monday November 30th 2015
A)6 Sets
HSW or HSPU or HSP
B)4 min AMRAP
10cal Row
10 BB Thrusters 95/65
4min Rest
2 Cycles
HSW or HSPU or HSP
B)4 min AMRAP
10cal Row
10 BB Thrusters 95/65
4min Rest
2 Cycles
Friday November 27th 2015
For Time:
500M Row
100 Step Back Lunges
500M Row
75 Wall Ball (20/14)
500M Row
50 Push Ups
500M Row
500M Row
100 Step Back Lunges
500M Row
75 Wall Ball (20/14)
500M Row
50 Push Ups
500M Row
Thursday November 26th 2015
A)8 Sets
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
Wednesday November 25th 2015
A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 BB DL
C)4 Sets
5 DB Ext Rotations
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 BB DL
C)4 Sets
5 DB Ext Rotations
Tuesday November 24th 2015
A)8 Sets
2 PWR Clean/Split Jerk
B)8 Sets
5 Bench Press
10 Weighted Sit Ups
2 PWR Clean/Split Jerk
B)8 Sets
5 Bench Press
10 Weighted Sit Ups
Monday November 23rd 2015
A)8 Sets
5 Front Squat
B)20min EMOM
15 Wall Balls 20/14
5 Muscle Ups/5 Pull Ups
10 Box Jumps 24/20
10 Americano's 28/20
Friday November 20th 2015
A)10 Sets
2 Snatch
B)18min EMOM
10 Pull Ups
5 Box Jumps (30/24)
Reverse Crunch w/ Leg Drop x 10
2 Snatch
B)18min EMOM
10 Pull Ups
5 Box Jumps (30/24)
Reverse Crunch w/ Leg Drop x 10
Thursday November 19th 2015
A)Find a 1RM
Front Squat
B)8 Sets
5 Bench Press
5/sd DB Step Back Lunges
Front Squat
B)8 Sets
5 Bench Press
5/sd DB Step Back Lunges
Wednesday November 18th 2015
A)RE90sec/8R
10 Modified Rows
B) 4 Rounds For Time:
10 T2B
20 Russian Swings 32/24
30 Cal Air Bike
rest 2 mins
10 Modified Rows
B) 4 Rounds For Time:
10 T2B
20 Russian Swings 32/24
30 Cal Air Bike
rest 2 mins
Tuesday November 17th 2015
A)10 Sets
2 PWR Clean/Push Jerk
B)8 Sets
4 Snatch Balance
100' Farmer Carry
2 PWR Clean/Push Jerk
B)8 Sets
4 Snatch Balance
100' Farmer Carry
Monday November 16th 2015
A)7RFT
20 DBL Unders
10 BB Thrusters (115/75)
1min Rest
B)7 Sets
5/sd Single Arm DB Rows
B)4 Sets
5/sd 90degree DB External Rotations
20 DBL Unders
10 BB Thrusters (115/75)
1min Rest
B)7 Sets
5/sd Single Arm DB Rows
B)4 Sets
5/sd 90degree DB External Rotations
Friday November 13th 2015
A)RE2:30/6R
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)8 sets bike sprints
30sec on
1min off
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)8 sets bike sprints
30sec on
1min off
Thursday November 12th 2015
A)RE3M/7R
Dips x 10
Weighted Sit Ups x 10
B)6RFT
16 Americano's 28/20
16 J.Lunges
8 Pull Ups
1min Rest
Dips x 10
Weighted Sit Ups x 10
B)6RFT
16 Americano's 28/20
16 J.Lunges
8 Pull Ups
1min Rest
Tuesday November 10th 2015
A)10 sets
1 Hang Clean
1 PWR Clean
2 Push Jerk
B)5 Sets
1 Sled Push @ Body Weight
1 Sled Pull
1 Sled Push
1 Sled Pull
1 Hang Clean
1 PWR Clean
2 Push Jerk
B)5 Sets
1 Sled Push @ Body Weight
1 Sled Pull
1 Sled Push
1 Sled Pull
Monday November 9th 2015
A)8 Sets
5 BB Back Squats
B)8 Sets
5 BB Chest Press
10 KB Supine Jack Knives
C)75 Back Extensions
5 BB Back Squats
B)8 Sets
5 BB Chest Press
10 KB Supine Jack Knives
C)75 Back Extensions
Thursday November 5th 2015
A)Find a 3RM
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees
Wednesday November 4th 2015
A)15min Row For Distance
B)8 Sets
4 Dead Hang Pull Ups (weighted if possible)
8 Box Jumps (AHAP)
C)5 Sets
Max Reps GHD Sit Ups
B)8 Sets
4 Dead Hang Pull Ups (weighted if possible)
8 Box Jumps (AHAP)
C)5 Sets
Max Reps GHD Sit Ups
Tuesday November 3rd 2015
A)21min EMOM
2 Clean and Jerk (build to a medium weight then start workout)
15 Wall Balls 20/14
10 Burpees
B)Air Bike
10sec On at Maximum Intensity
50sec off
10 sets
2 Clean and Jerk (build to a medium weight then start workout)
15 Wall Balls 20/14
10 Burpees
B)Air Bike
10sec On at Maximum Intensity
50sec off
10 sets
Monday November 2nd 2015
A)Find a 3RM
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation
Friday October 30th 2015
A)20min AMRAP
20cal Row
20 Wall Balls 20/14
20 Pull Ups
20cal Row
20 Wall Balls 20/14
20 Pull Ups
B)50-75 Back Extensions
Thursday October 29th 2015
A)8 Sets
1 Clean
1 Front Squat
2 Push Jerk
B)15min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups
1 Clean
1 Front Squat
2 Push Jerk
B)15min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups
Wednesday October 28th 2015
A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)8 Sets
5 Bent Over BB Rows
10 T2B
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)8 Sets
5 Bent Over BB Rows
10 T2B
Tuesday October 27th 2015
A)8 Sets
5/sd DB Lunges
5 Bench Press
B)8 Sets
5 BB SLDL
5 DB Biceps Curls
C)4 Sets
5/sd DB Ext Shoulder Rotation
5/sd DB Lunges
5 Bench Press
B)8 Sets
5 BB SLDL
5 DB Biceps Curls
C)4 Sets
5/sd DB Ext Shoulder Rotation
Monday October 25th 2015
A)10 Sets2 Clean and Split Jerk
B)8min AMRAP Ladder 1,1,2,2,3,3,ectPull UpsBurpee Box Jumps 30/24
C)5 Sets (one min on, one min off)Plank Hold
Thursday October 22nd 2015
A)RE2M/7R
5 HSPU
2 Rope Climbs
B)RE2M/7R
5 OHS
C)RE2M/5R
10 T2B
10/sd SPHL
5 HSPU
2 Rope Climbs
B)RE2M/7R
5 OHS
C)RE2M/5R
10 T2B
10/sd SPHL
Friday October 23rd 2015
Build to a difficult 5 rep thruster weight then begin:
EMOM
5 thrusters
5/sd Front Rack Alternating Step Back Lunges
5 Back Squat
5 Bar Jump Burpees
Rest 2min
6 Sets
EMOM
5 thrusters
5/sd Front Rack Alternating Step Back Lunges
5 Back Squat
5 Bar Jump Burpees
Rest 2min
6 Sets
Wednesday October 21st 2015
A)RE90sec/7R
2 PWR Snatch
Alt With
30 DBL Unders
B)RE3M/6R
50' Sled Push @ twice body weight
10 Burpees
2 PWR Snatch
Alt With
30 DBL Unders
B)RE3M/6R
50' Sled Push @ twice body weight
10 Burpees
Monday October 19th 2015
A)8 Sets
5 Front Squat
B)16min EMOM
15 Wall Balls 20/14
5 Muscle Ups
15 Box Jumps 24/20
15 Americano's 24/16
5 Front Squat
B)16min EMOM
15 Wall Balls 20/14
5 Muscle Ups
15 Box Jumps 24/20
15 Americano's 24/16
Friday October 16th 2015
A)Do an exercise every 90sec circuit style 6rnds:
5 Back Squats w the Chains
5/sd DB Single Leg Calf Raises
5/sd DB Step Back Lunges
5 DBL Kettlebell Swing Snatch
B)2000m row medium intensity
5 Back Squats w the Chains
5/sd DB Single Leg Calf Raises
5/sd DB Step Back Lunges
5 DBL Kettlebell Swing Snatch
B)2000m row medium intensity
Thursday October 15th 2015
A)RE90sec/7R (alternating)
5/sd Single Arm Rows
Alternate with
5 Weighted Triceps Dips
B)RE2:30min/7R
5 BB SLDL
5 DB Biceps Curls
5/sd Single Arm Rows
Alternate with
5 Weighted Triceps Dips
B)RE2:30min/7R
5 BB SLDL
5 DB Biceps Curls
Wednesday October 14th 2015
32min EMOM
Sprint 100m
10 Pull Ups
6 Burpees
5 OHS (Via Snatch)
B)4 Sets
5/sd RB 90degree Ext Shoulder Rotations
Sprint 100m
10 Pull Ups
6 Burpees
5 OHS (Via Snatch)
B)4 Sets
5/sd RB 90degree Ext Shoulder Rotations
Tuesday October 13th 2015
A)RE90sec/10R
1 PWR Clean
1 Clean
1 Push Jerk
1 Split Jerk
B)RE2M/8R
5 Bench Press
5 Weighted Sit Ups
1 PWR Clean
1 Clean
1 Push Jerk
1 Split Jerk
B)RE2M/8R
5 Bench Press
5 Weighted Sit Ups
Friday October 9th 2015
A)10 Sets
2 Cleans
B)RE2M/6R
5 Calf Raises
5 GHD or 10 SBHC
C)4 Sets
5/sd Seated DB Ext Shoulder Rotation
2 Cleans
B)RE2M/6R
5 Calf Raises
5 GHD or 10 SBHC
C)4 Sets
5/sd Seated DB Ext Shoulder Rotation
Thursday October 8th 2015
A)20min AMRAP
20 Cal Air Bike
20 KBS 24/16
20 Wall Balls 20/14
B)5 Sets
10 Back Extensions
Wednesday October 7th 2015
A)8 Sets
5 Front Squat
B)15min EMOM
15 Ring Rows
10 Box Jumps
10 Biceps Curls
C)4 Sets
10/sd SPHL
20 Rotating Planks
5 Front Squat
B)15min EMOM
15 Ring Rows
10 Box Jumps
10 Biceps Curls
C)4 Sets
10/sd SPHL
20 Rotating Planks
Tuesday October 6th 2015
A)8 Sets
1 Push Press
1 Push Jerk
1 Split Jerk
B)24min EMOM
3 PWR Snatch
6 Burpees
12 Kipping Pull Ups
1 Push Press
1 Push Jerk
1 Split Jerk
B)24min EMOM
3 PWR Snatch
6 Burpees
12 Kipping Pull Ups
Monday October 5th 2015
A)7 Sets (RE3min)
5/sd DB Split Squats
50 DBL Unders
B)14min Alternating EMOM
10 Push Ups
10 T2Bar or Rings
C)4 Sets
90degree Ext Shoulder Rotation
5/sd DB Split Squats
50 DBL Unders
B)14min Alternating EMOM
10 Push Ups
10 T2Bar or Rings
C)4 Sets
90degree Ext Shoulder Rotation
Thursday October 1st 2015
A)10 Sets
2 Snatch
B)RE90sec/7R
5 Bent Over BB Rows
ALT With
5 Box Jumps AHAP
2 Snatch
B)RE90sec/7R
5 Bent Over BB Rows
ALT With
5 Box Jumps AHAP
Wednesday September 30th 2015
A)6 Sets
6/sd Step Back Lunges
B)28min EMOM
10 Pull Ups
15 Wall Balls 20/14
30 DBL Unders
100' Sled Pull @ Body Wt
6/sd Step Back Lunges
B)28min EMOM
10 Pull Ups
15 Wall Balls 20/14
30 DBL Unders
100' Sled Pull @ Body Wt
Monday September 28th 2015
A)8 Sets
3 Front Squat
B)Alt 14min EMOM
8 Ring Dips
4/sd KB Cleans
C)4 Sets
5/sd 90degree Shoulder Rotations
3 Front Squat
B)Alt 14min EMOM
8 Ring Dips
4/sd KB Cleans
C)4 Sets
5/sd 90degree Shoulder Rotations
Friday September 25th 2015
A)15min EMOM (5L/5M/5H)
2 C+J
B)RE2:30/8R
5 Bench Press
1 Rope Climb or 5 C2B
2 C+J
B)RE2:30/8R
5 Bench Press
1 Rope Climb or 5 C2B
Thursday September 24th 2015
A)3min AMRAP
2 MU
8 BBJO 24/20
90sec Rest Then
3min AMRAP
4 HSPU
8 BBJO 24/20
90 sec Rest
3 Cycles
2 MU
8 BBJO 24/20
90sec Rest Then
3min AMRAP
4 HSPU
8 BBJO 24/20
90 sec Rest
3 Cycles
Tuesday September 22nd 2015
A)15min AMRAP
20cal Row
40 DBL Unders
B)4 Sets (at your own pace)
10 KB Supine Jack Knives
40 Rotating Planks
20cal Row
40 DBL Unders
B)4 Sets (at your own pace)
10 KB Supine Jack Knives
40 Rotating Planks
Monday September 21st 2015
A)RE2:30/8R
5 Deadlift
AMREP Push Ups
B)1min AMREP
PWR Cleans 185/125
1min Off
1min AMREP
Wall Balls 20/14
5 Deadlift
AMREP Push Ups
B)1min AMREP
PWR Cleans 185/125
1min Off
1min AMREP
Wall Balls 20/14
Friday September 18th 2015
For Time:
400M run
100 Step Back Lunges
400M Run
75 Wall Ball (20/14)
400M Run
25 Push Ups
400m Run 
400M run
100 Step Back Lunges
400M Run
75 Wall Ball (20/14)
400M Run
25 Push Ups
400m Run
Thursday September 17th 2015
A)8 Sets
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
Wednesday September 16th 2015
A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 BB DL
C)4 Sets
5 DB Ext Rotations
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 BB DL
C)4 Sets
5 DB Ext Rotations
Tuesday September 15th 2015
A)8 Sets
2 PWR Clean/Split Jerk
B)8 Sets
5 Bench Press
10 Weighted Sit Ups
2 PWR Clean/Split Jerk
B)8 Sets
5 Bench Press
10 Weighted Sit Ups
Monday September 14th 2015
A)8 Sets
5 Front Squat
B)16min EMOM
15 Wall Balls 20/14
5 Muscle Ups
15 Box Jumps 24/20
15 Americano's 24/16
5 Front Squat
B)16min EMOM
15 Wall Balls 20/14
5 Muscle Ups
15 Box Jumps 24/20
15 Americano's 24/16
Thursday September 10th 2015
A)8 sets
3 Back Squat
B)8 Sets (RE3M/6R 1:30rest min)
10 Ring Dips
100 DBL Unders
Tuesday September 1st 2015
A)20min EMOM
15 Wall Balls
5 Muscle Ups
15 Box Jumps
15 Americano KBS
B)2000m Row @ Med to High Intensity
15 Wall Balls
5 Muscle Ups
15 Box Jumps
15 Americano KBS
B)2000m Row @ Med to High Intensity
Thursday August 27th 2015
A)Find a 3RM
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees 
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees
Wednesday August 26th 2015
A)15min Row For Distance
B)8 Sets
4 Dead Hang Pull Ups (weighted if possible)
8 Box Jumps (AHAP)
C)5 Sets
Max Reps GHD Sit Ups 
B)8 Sets
4 Dead Hang Pull Ups (weighted if possible)
8 Box Jumps (AHAP)
C)5 Sets
Max Reps GHD Sit Ups
Tuesday August 25th 2015
A)18min EMOM
2 Clean and Jerk @70%1RM
15 Wall Balls 20/14
10 Burpees
B)1.5mi Run at med intensity
2 Clean and Jerk @70%1RM
15 Wall Balls 20/14
10 Burpees
B)1.5mi Run at med intensity
Monday August 24th 2015
A)Find a 3RM
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation 
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation
Friday August 21st 2015
A)20min AMRAP
20cal Row
20 Wall Balls 20/14
20 Pull Ups
B)50-75 Back Extensions
Thursday August 20th 2015
A)8 Sets
1 Clean
1 Front Squat
2 Push Jerk
B)12min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups
1 Clean
1 Front Squat
2 Push Jerk
B)12min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups
Wednesday August 18th 2015
A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)8 Sets
5 Bent Over BB Rows
10 T2B
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)8 Sets
5 Bent Over BB Rows
10 T2B
Tuesday August 18th 2015
A)1mile run for time:
B)8 Sets
5/sd DB Lunges
5 Bench Press
C)4 Sets
5/sd DB Ext Shoulder Rotation
B)8 Sets
5/sd DB Lunges
5 Bench Press
C)4 Sets
5/sd DB Ext Shoulder Rotation
Monday August 17th 2015
A)10 Sets
2 Clean and Split Jerk
B)8min AMRAP Ladder 1,1,2,2,3,3,ect
Pull Ups
Burpee Box Jumps 30/24
C)5 Sets (one min on, one min off)
Plank Hold
Friday August 14th 2015
A)8 Sets
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
Thursday August 13th 2015
A)8 Sets
5 Back Squats
B)15min EMOM
10 Push Ups
15 Box Jumps 24/20
10 Burpees
5 Snatch 135/115
5 Back Squats
B)15min EMOM
10 Push Ups
15 Box Jumps 24/20
10 Burpees
5 Snatch 135/115
Wednesday August 12th 2015
A)RE90sec/8R
2 PWR Clean/Push Jerk
B)5/100m Run Sprints
2min Rest
C)4 Sets
5/sd DB Ext Shoulder Shoulder Rotation
2 PWR Clean/Push Jerk
B)5/100m Run Sprints
2min Rest
C)4 Sets
5/sd DB Ext Shoulder Shoulder Rotation
Tuesday August 11th 2015
A)Find a 1RM
Bench Press
B)5min AMRAP
10 BB DL 155/115
20 Cal Bike
30 Wall Balls 20/14
5min rest
2 cycles
Bench Press
B)5min AMRAP
10 BB DL 155/115
20 Cal Bike
30 Wall Balls 20/14
5min rest
2 cycles
Monday August 10th 2015
A)8 Sets
10 Kipping Pull Ups
5 Hang Snatch
B)8 Sets
1 Hang Clean
5 Thrusters
10 Ring Rows
C)1500m Row at Medium/High Intensity
10 Kipping Pull Ups
5 Hang Snatch
B)8 Sets
1 Hang Clean
5 Thrusters
10 Ring Rows
C)1500m Row at Medium/High Intensity
Wednesday August 5th 2015
A)RE90sec/10R
2 Snatch
2 OHS
B)RE3M/6R (at least 90sec rest)
5/sd Single Arm DB Rows
50 DBLUnders
2 Snatch
2 OHS
B)RE3M/6R (at least 90sec rest)
5/sd Single Arm DB Rows
50 DBLUnders
Tuesday August 4th 2015
A)RE2M/15R
10 Cal Row
10 Push Ups
Alternate to
100ft Sled Push @ body wt
10 No Jump Burpees
B)75 GHD Sit Ups or
5 Sets of 10 Weighted Sit Ups
10 Cal Row
10 Push Ups
Alternate to
100ft Sled Push @ body wt
10 No Jump Burpees
B)75 GHD Sit Ups or
5 Sets of 10 Weighted Sit Ups
Monday August 3rd 2015
A)Find a 1RM
Clean and Jerk
B)8 Sets
10 Kipping Pull Ups
5 Box Jumps (get as high as you can)
Clean and Jerk
B)8 Sets
10 Kipping Pull Ups
5 Box Jumps (get as high as you can)
Thursday July 29th 2015
A)6 Sets
5/sd BB Step Back Lunges
B)24min EMOM
30 DBL Unders
10 Thrusters
10 Cal Row
10 Step Down Box Jumps 24/20
5/sd BB Step Back Lunges
B)24min EMOM
30 DBL Unders
10 Thrusters
10 Cal Row
10 Step Down Box Jumps 24/20
Wednesday July 29th 2015
A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 Dead Hang Pull Ups
15 Wall Balls
C)5 Sets
Max GHD Sit Ups
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 Dead Hang Pull Ups
15 Wall Balls
C)5 Sets
Max GHD Sit Ups
Tuesday July 28th 2015
A)4/400m Run Sprints for time
2min Rest
B)8 Sets (build to heaviest weight)
5 Bench Press
10 KBR 
2min Rest
B)8 Sets (build to heaviest weight)
5 Bench Press
10 KBR
Monday July 26th 2015
A)Find a 3RM
Back Squats
B)8 Sets
10 Hang Clean and Press
C)6 Sets
5 Bent Over BB Rows
Back Squats
B)8 Sets
10 Hang Clean and Press
C)6 Sets
5 Bent Over BB Rows
Wednesday July 22nd 2015
A)RE90sec/12R
2 Snatch
B)8 Sets
10 GHD Sit Ups
100' Sled Push @ Body Weight
2 Snatch
B)8 Sets
10 GHD Sit Ups
100' Sled Push @ Body Weight
Tuesday July 20th 2015
A)3min AMRAP
30 Air Squats
10 Pull Ups
90sec Rest
3min AMRAP
50 DBL Unders
10 Hang PWR Cleans 155/115
90sec Rest
3 Cycles
30 Air Squats
10 Pull Ups
90sec Rest
3min AMRAP
50 DBL Unders
10 Hang PWR Cleans 155/115
90sec Rest
3 Cycles
Friday July 17th 2015
A)Do a round every 2min/6 Sets
25' Handstand Walk or
HSPU x Max Reps or
4 BB Shoulder Press
B)1-10 For Time:
PWR Clean (185/125)
Burpees
25' Handstand Walk or
HSPU x Max Reps or
4 BB Shoulder Press
B)1-10 For Time:
PWR Clean (185/125)
Burpees
Thursday July 16th 2015
A)Do a round every 2min/8 Sets (build to your heaviest weight)
5 OHS
B)Do a round every 2:30/8 Sets
8 Pull Ups
16 DBL Unders
C)4 Sets
1min Bridge
20 KB Russian Twists (use biggest bell possible)
Wednesday July 15th 2015
A)8 Sets
4 Weighted Ring Dips (use a band if needed)
B)8min AMRAP
8 Push Press 115/75 (DB Push Press for Nancy)
8 Burpee Box Jumps 24/20 (Burpee Step ups for Nancy if she is not ok with Box Jumps)
Tuesday July 14th 2015
A)Do a round every 90sec/8 Sets (build up to your heaviest weight)
2 Snatch
or 4 KB Snatch/sd and 4 Burpees
B)Do a round every 2min/6 Sets
3 BB DL
C)Do a round every 2:30/6 Sets
5 Single Arm DB Rows
2 Snatch
or 4 KB Snatch/sd and 4 Burpees
B)Do a round every 2min/6 Sets
3 BB DL
C)Do a round every 2:30/6 Sets
5 Single Arm DB Rows
Monday July 13th 2015
A) 20min AMRAP Ladder (10,10,12,12, 14, 14,ect)
Wall Balls 20/14
Rowing for Cal
B)One min On One min Off 6 sets
T2B x max reps
Wall Balls 20/14
Rowing for Cal
B)One min On One min Off 6 sets
T2B x max reps
Friday June 10th 2015
A)8 Sets
1 Clean
5/sd Front Rack Step Back Lunges
B)8 Sets
1 Push Press
1 Push Jerk
1 Split Jerk
C)5 Sets
10 Back Extensions
1 Clean
5/sd Front Rack Step Back Lunges
B)8 Sets
1 Push Press
1 Push Jerk
1 Split Jerk
C)5 Sets
10 Back Extensions
Thursday June 9th 2015
A)Find a 1RM
Snatch
B)OMO/90sec Off 8RNDS
3 BB DL(Build to your heaviest weight)
Max DBL Unders 
Snatch
B)OMO/90sec Off 8RNDS
3 BB DL(Build to your heaviest weight)
Max DBL Unders
Wednesday June 8th 2015
A)8 Sets
5 Back Squat
B)20min AMRAP
20 Cal Air Bike
20 KBS 24/16
20 Wall Balls 20/14 
5 Back Squat
B)20min AMRAP
20 Cal Air Bike
20 KBS 24/16
20 Wall Balls 20/14
Tuesday June 7th 2015
A)8 Sets
5 Bench Press
10 Ring Rows
B)8 Sets
15 T2B
4 HSPU
C)4 Sets
5/sd Ext Shoulder Rotations
5 Bench Press
10 Ring Rows
B)8 Sets
15 T2B
4 HSPU
C)4 Sets
5/sd Ext Shoulder Rotations
Friday July 3rd 2015
A)5/100m Run Sprints For Time
2min Rest
B)6 Sets
5 BB DL
C)6 Sets
Max Reps GHD Sit Ups
2min Rest
B)6 Sets
5 BB DL
C)6 Sets
Max Reps GHD Sit Ups
Thursday July 2nd 2015
A)Find a 3RM
Front Squat
B)6 Sets
4 Ring Dips
B)10RFT
30 DBL Unders
15 KBS 28/20
Front Squat
B)6 Sets
4 Ring Dips
B)10RFT
30 DBL Unders
15 KBS 28/20
Tuesday June 29th 2015
A)8 Sets
6 Pull Ups
6 Push Press
B)8 Sets
12 T2B
6 Bent Over BB Rows
C)5 Sets
10 Weighted Supine Jack knives
30 Rotating Planks
Monday June 29th 2015
A)Find a 1RM
BB Cleans
BB Cleans
B)9min AMRAP
5 Bar Jump Over Burpees
5 OHS 135/75
10 Box Jumps 30/24
5 Bar Jump Over Burpees
5 OHS 135/75
10 Box Jumps 30/24
Friday June 26th 2015
A)8 Sets
1 Hang Clean
5 Thrusters
B)8 Sets
3 Back Squats
C)6 Sets
10 Ring Rows
1 Hang Clean
5 Thrusters
B)8 Sets
3 Back Squats
C)6 Sets
10 Ring Rows
Thursday June 25th 2015
A)Re90sec/12R
1 PWR Snatch
1 Snatch
1 Hang Squat Snatch
B)6RFT
100ft Sled Push @ body weight
30 Wall Balls 20/14
2min Rest 
1 PWR Snatch
1 Snatch
1 Hang Squat Snatch
B)6RFT
100ft Sled Push @ body weight
30 Wall Balls 20/14
2min Rest
Tuesday June 23rd 2015
A)10 Sets
2 Clean and Jerk
B)6 Sets
3 High Pull
75 DBL Unders
C)4 Sets
5/sd DB External Shoulder Rotations
2 Clean and Jerk
B)6 Sets
3 High Pull
75 DBL Unders
C)4 Sets
5/sd DB External Shoulder Rotations
Friday June 19th 2015
A)10 Sets
2 PWR Clean
B)8 Sets
5 Ring Dips (Weighted if possible)
5/sd Single Arm DB Rows
C)4 Sets
5 DB Ext Shoulder Rotations
2 PWR Clean
B)8 Sets
5 Ring Dips (Weighted if possible)
5/sd Single Arm DB Rows
C)4 Sets
5 DB Ext Shoulder Rotations
Wednesday June 17th 2015
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
Tuesday June 16th 2015
A)8 Sets
Max Muscle Ups (rings or bar) or
Weighted Dead Hang Pull Ups x 8
Double Unders x 24
B)8 Sets
BB DL x 5
Ring Rows (strict form) x 10
Max Muscle Ups (rings or bar) or
Weighted Dead Hang Pull Ups x 8
Double Unders x 24
B)8 Sets
BB DL x 5
Ring Rows (strict form) x 10
Friday June 12th 2015
A)6 Sets
5/sd BB Front Rack Step Back Lunges (via PWR Clean)
B)6 Sets
5 BB Shoulder Press
C)6 Sets
5 Back Ext
5 DB Biceps Curls
5/sd BB Front Rack Step Back Lunges (via PWR Clean)
B)6 Sets
5 BB Shoulder Press
C)6 Sets
5 Back Ext
5 DB Biceps Curls
Thursday June 11th 2015
A)5min AMRAP
5 C2B
10 Burpee Box Jumps 24/20
2:30 rest
2 cycles
B)6 Sets
Max Reps GHDSit Ups
3 Snatch Grip High Pulls
5 C2B
10 Burpee Box Jumps 24/20
2:30 rest
2 cycles
B)6 Sets
Max Reps GHDSit Ups
3 Snatch Grip High Pulls
Wednesday June 10th 2015
A)Find a 3RM
Front Squat
B)8 Sets
5 Bench Press
5 BB SLDL
C)4 Sets
5/sd DB Ext Shoulder Rotation 
Front Squat
B)8 Sets
5 Bench Press
5 BB SLDL
C)4 Sets
5/sd DB Ext Shoulder Rotation
Tuesday June 9th 2015
A)6 Sets
6 Weighted Dips
B)10RFT (25min time cap)
150m Run
15 Wall Ball 20/14
15 KB Americano's 24/20 
6 Weighted Dips
B)10RFT (25min time cap)
150m Run
15 Wall Ball 20/14
15 KB Americano's 24/20
Monday June 8th 2015
A)RE90sec/15R
2 Clean and Jerk
B)8 Sets
1 Rope Climb
30 DBL Unders
C)4 Sets
15 Leg Drops
30 Toe Touch Planks
2 Clean and Jerk
B)8 Sets
1 Rope Climb
30 DBL Unders
C)4 Sets
15 Leg Drops
30 Toe Touch Planks
Thursday June 4th 2015
A)RE2:30/8R
5 Bench Press
10 bent over dumbbell rows
B)RE2:30/8R
5 BB DL
AMREP T2B (1 regrip)
Wednesday June 3rd 2015
A)RE2M/8R
5 Dead Hang Pull Ups
B) 20min AMRAP
25 Cal Bike
50 Wall Balls
25 Burpees
5 Dead Hang Pull Ups
B) 20min AMRAP
25 Cal Bike
50 Wall Balls
25 Burpees
Monday June 1st 2015
A)40sec on 20sec off 4RNDS
Americano's 24/16
Single Leg Goblet Squats 24/16
B)20min EMOM
1,2 mins (6) Swing snatch L
3,4 mins (6) Swing snatch R
5,6 mins (6) Overhead lunge L
7,8 mins (6) Overhead lunge R
9,10 mins (6) Thrusters L
11,12 mins (6) Thrusters R
13,14 mins (2) Turkish getups L
15,16 mins (2) Turkish getups R
17,18 mins (10) Plank drag
19,20 mins (10) Plank drag
Core: 2 sets
10 x KB pikes
10 x side pike/side
Americano's 24/16
Single Leg Goblet Squats 24/16
B)20min EMOM
1,2 mins (6) Swing snatch L
3,4 mins (6) Swing snatch R
5,6 mins (6) Overhead lunge L
7,8 mins (6) Overhead lunge R
9,10 mins (6) Thrusters L
11,12 mins (6) Thrusters R
13,14 mins (2) Turkish getups L
15,16 mins (2) Turkish getups R
17,18 mins (10) Plank drag
19,20 mins (10) Plank drag
Core: 2 sets
10 x KB pikes
10 x side pike/side
Friday May 29th 2015
A)RE90sec/12R (4 light sets then build up to a max)
2 Snatch
2 Snatch Balance
B)RE2M/8R
4 Dead Hang Pull Ups (as heavy as possible)
8 Box Jumps (as high as possible)
2 Snatch
2 Snatch Balance
B)RE2M/8R
4 Dead Hang Pull Ups (as heavy as possible)
8 Box Jumps (as high as possible)
Thursday May 28th 2015
A)Find a 3RM
3 Front Squats
B)20min EMOM Circuit
1st min 12 Wall Balls 20/14
2nd min 12 KBS 32/28
3rd min 12 Sit Ups
4th min 6 cal Air Bike
3 Front Squats
B)20min EMOM Circuit
1st min 12 Wall Balls 20/14
2nd min 12 KBS 32/28
3rd min 12 Sit Ups
4th min 6 cal Air Bike
Wednesday May 27th 2015
A)RE2M/8R
5 Hang PWR Cleans
B)RE2M/8R
1 Push Press
1 Push Jerk
1 Split Jerk
C)RE90sec/6R
10 Ring Rows
5 Hang PWR Cleans
B)RE2M/8R
1 Push Press
1 Push Jerk
1 Split Jerk
C)RE90sec/6R
10 Ring Rows
Friday May 22nd 2015
A)Find a 3RM
Front Squats
B)RE2:30/8R
4 Push Jerk AHAP
8 Box Jump AHAP
C)RE90sec/6R
5 Weighted Dips 
Front Squats
B)RE2:30/8R
4 Push Jerk AHAP
8 Box Jump AHAP
C)RE90sec/6R
5 Weighted Dips
Thursday May 21st 2015
A)RE2M/8R
1 Rope Climb
30 DBL Unders
B)5min AMRAP
15 Air Bike
30 Wall Balls 20/14
2:30 Rest
2 Cycles
1 Rope Climb
30 DBL Unders
B)5min AMRAP
15 Air Bike
30 Wall Balls 20/14
2:30 Rest
2 Cycles
Wednesday May 20th 2015
A)RE90sec/12R
1 PWR Snatch
1 Hang Squat Snatch
2 OHS
B)6RFT
5 Burpees
100ft Sled Push @body wt
2min Rest
1 PWR Snatch
1 Hang Squat Snatch
2 OHS
B)6RFT
5 Burpees
100ft Sled Push @body wt
2min Rest
Tuesday May 19th 2015
A)Find a 1RM
Clean and Jerk
B)RE90sec/10R
2 Snatch Grip High Pull
Push Ups (to failure) 
Clean and Jerk
B)RE90sec/10R
2 Snatch Grip High Pull
Push Ups (to failure)
Thursday May 14th 2015
RE90sec/12R
1 Squat Clean
1 Thruster
1 Push Jerk
1 Split Jerk
B)RE2M/6R
1 Rope Climb
C)5min AMREP
DBL Unders
1 Squat Clean
1 Thruster
1 Push Jerk
1 Split Jerk
B)RE2M/6R
1 Rope Climb
C)5min AMREP
DBL Unders
Monday May 11th 2015
A)1min AMREP
Hang Squat Snatch 50%1RM
1min off
1min AMREP
T2B
4 cycles
B)RE 90sec/8R
1 PWR Clean
5 Military Press
Friday May 8th 2015
A)RE90sec/10R (3L/3M/4H)
3 DL
B)13min AMRAP
5 Burpees
5 Shoulder to Overhead 115/75
10 Box Jumps 24/20
Wednesday May 6th 2015
A)20min AMRAP
10cal Air Bike
10 Pull Ups
10 Push Ups
B)RE2M/5R
AMREP GHD Sit Ups 
10cal Air Bike
10 Pull Ups
10 Push Ups
B)RE2M/5R
AMREP GHD Sit Ups
Monday May 4th 2015
A)RE2M/6R
HSW or HSPU or HSP
B)4 min AMRAP
10cal Row
10 BB Thrusters 95/65
2min Rest
3 Cycles
HSW or HSPU or HSP
B)4 min AMRAP
10cal Row
10 BB Thrusters 95/65
2min Rest
3 Cycles
Thursday April 30th 2015
A)3min AMRAP
2 MU
8 BBJO 24/20
90sec Rest Then
3min AMRAP
4 HSPU
8 BBJO 24/20
90 sec Rest
3 Cycles
2 MU
8 BBJO 24/20
90sec Rest Then
3min AMRAP
4 HSPU
8 BBJO 24/20
90 sec Rest
3 Cycles
Tuesday April 28th 2015
A)15min AMRAP
20cal Row
40 DBL Unders
B)4 Sets (at your own pace)
10 KB Supine Jack Knives
40 Rotating Planks 
20cal Row
40 DBL Unders
B)4 Sets (at your own pace)
10 KB Supine Jack Knives
40 Rotating Planks
Monday April 27th 2015
A) 1min AMREP
PWR Cleans 185/125
1min Off
1min AMREP
Wall Balls 20/14
1min Off
4 cycles
B) RE2:30/6R
5 Deadlift
AMREP Push Ups
Friday April 24th 2015
A)15min EMOM (5 light, 5 Med, 5 Heavy)
1 Snatch Grip High Pull
2 PWR snatch
B)RE90sec/6R
10 Wall Balls (AHAP)
20 DBL Unders
1 Snatch Grip High Pull
2 PWR snatch
B)RE90sec/6R
10 Wall Balls (AHAP)
20 DBL Unders
Thursday April 23rd 2015
A)20min AMRAP
4 OHS 135/75
4 Burpees
8 Push Jerk 135/75
12 Box Jumps 24/20
B)RE2M/5R
AMREP GHD Sit Ups
Wednesday April 22nd 2015
A)Find a 3RM
Front Squat
B)RE90sec/10R
2 Muscle Ups or 4 C2B
10 KBS (AHAP)
Tuesday April 21st 2015
A)6 Sets
Handstand Walk 25' or
Hanstand Push Ups or
Handstand Position
B)12min AMRAP
7 Clean and Jerk 185/125
14cal Air Bike
Monday April 20th 2015
A)Find A 1RM (8 Sets)
Weighted Pull Up
B)RE2:30/8R
3 Bench Press (AHAP)
10 T2B
C)5min Max DBL Unders
Weighted Pull Up
B)RE2:30/8R
3 Bench Press (AHAP)
10 T2B
C)5min Max DBL Unders
Friday April 17th 2015
A)RE2M/8R
AMREP Ring Muscle Ups or
AMREP Ring Rows (strict form)
B)RE2M/8R
2 Snatch (AHAP)
10 Box Jumps (AHAP)
AMREP Ring Muscle Ups or
AMREP Ring Rows (strict form)
B)RE2M/8R
2 Snatch (AHAP)
10 Box Jumps (AHAP)
Thursday April 16th 2015
A)RE90sec/10R
1 Hang Clean to Thruster
B)RE2:30M/8R
AMREP Ring Dips
AMREP GHD Sit Ups
Wednesday April 15th 2015
A)RE2M/8R
3 OHS
B)3min AMRAP
10 BB DL (225/155)
10 HSPU
90sec rest
3 cycles
3 OHS
B)3min AMRAP
10 BB DL (225/155)
10 HSPU
90sec rest
3 cycles
Tuesday April 14th 2015
A)RE2M/6R
3 Dead Hang Pull Ups
A)For Time:100 Double Unders or 300 skips
75 Air Squats
50 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
3 Dead Hang Pull Ups
A)For Time:100 Double Unders or 300 skips
75 Air Squats
50 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
Monday April 13th 2015
A)15min EMOM
1 PWR Clean
1 Squat Clean
1 Front Squat
B)RE2M/8R
5 Push Jerk (work on linking your jerks, get as heavy as you can)
5 Pistols/Side (pistol work should be medium intensity)
1 PWR Clean
1 Squat Clean
1 Front Squat
B)RE2M/8R
5 Push Jerk (work on linking your jerks, get as heavy as you can)
5 Pistols/Side (pistol work should be medium intensity)
Friday April 10th 2015
A)RE3M/8R
4 Snatch Grip High Pull
AMREP Ring Dips Via Muscle Up
B)7RFT
7 C2B
7 Thrusters 115/75
1min Rest
4 Snatch Grip High Pull
AMREP Ring Dips Via Muscle Up
B)7RFT
7 C2B
7 Thrusters 115/75
1min Rest
Wednesday April 8th 2015
A)Find a 1RM
Bench Press
B)RE2M/8R
5 Front Squats
C)5/200m Row Sprints
Record Average Time: 
Bench Press
B)RE2M/8R
5 Front Squats
C)5/200m Row Sprints
Record Average Time:
Tuesday April 7th 2015
A)RE2M/8R
1 PWR Clean
1 Push Press
1 Push Jerk
1 Split Jerk
B)RE2M/10R
20 DBL Unders
5 T2B
Monday April 6th 2015
A)Find a 2RM
Snatch
B)3min AMRAP Ladder (3,3,6,6,9,9,12,12,ect)
BB DL 185/125
Wall Balls 20/14
90sec Rest
2 cycles
C)4 sets
15 Leg Drops
30 Rotating Planks
Snatch
B)3min AMRAP Ladder (3,3,6,6,9,9,12,12,ect)
BB DL 185/125
Wall Balls 20/14
90sec Rest
2 cycles
C)4 sets
15 Leg Drops
30 Rotating Planks
Friday April 3rd 2015
A)8 Sets
2 Hang Clean to Thruster
B)6 Sets
Max Muscle Ups or
Max T2Rings
5 Step Down Box Jumps (as high as possible)
C)1000m Row For Time:
2 Hang Clean to Thruster
B)6 Sets
Max Muscle Ups or
Max T2Rings
5 Step Down Box Jumps (as high as possible)
C)1000m Row For Time:
Wednesday April 1st 2015
A)6 Sets
Handstand Walk 25' or
Hanstand Push Ups or
Handstand Position
B)4 Min AMRAP
7 Cal Air Bike
14 Push Ups
2min rest
3 cycles
Handstand Walk 25' or
Hanstand Push Ups or
Handstand Position
B)4 Min AMRAP
7 Cal Air Bike
14 Push Ups
2min rest
3 cycles
Wednesday March 25th 2015
A)6 Sets
5/sd BB Step Back Lunges
B)8 Sets
5 Weighted Dips or Ring Dips
10 T2B
C)5min
Max DBL Unders
5/sd BB Step Back Lunges
B)8 Sets
5 Weighted Dips or Ring Dips
10 T2B
C)5min
Max DBL Unders
Monday March 23rd 2015
A)8 Sets
5 Front Squats
B)3min AMRAP Ladder (3,3,6,6,9,9,ect)
Pull Ups
Burpee Box Jumps 30/24
90sec Rest
3 Cycles 
5 Front Squats
B)3min AMRAP Ladder (3,3,6,6,9,9,ect)
Pull Ups
Burpee Box Jumps 30/24
90sec Rest
3 Cycles
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