A)RE2M/8R
2 Snatch
B)RE2M/8R
2 Snatch Balance
3 OHS
C)RE2M/6R
3 Snatch Grip High Pull
Friday January 30th 2015
Wednesday January 28th 2015
A)RE2M/8R
4 BB Shoulder Press
A)3min AMRAP
5 KB Snatch/sd
5 T2B
10 Box Jumps 24/20
90sec Rest
4 cycles
4 BB Shoulder Press
A)3min AMRAP
5 KB Snatch/sd
5 T2B
10 Box Jumps 24/20
90sec Rest
4 cycles
Tuesday January 27th 2015
A)Find a 3RM
3 BB Front Squats
B)RE3M/10R
3 BB Back Squats
Max Reps Ring Dips
3 BB Front Squats
B)RE3M/10R
3 BB Back Squats
Max Reps Ring Dips
Monday January 26th 2015
A)RE2M/8R
4 Dead Hang Pull Ups (Weighted if possible)
B)4min AMRAP Ladder
Burpees
Clean and Jerk 135/75
2min off
2 Cycles 
4 Dead Hang Pull Ups (Weighted if possible)
B)4min AMRAP Ladder
Burpees
Clean and Jerk 135/75
2min off
2 Cycles
Friday January 23rd 2015
A)RE2M/8R
Kipping Handstand Push Ups x Max Reps
B)Karen
150 Wallballs 20/14 for time:
C)5 Sets
10 Weighted Sit Ups (3sec tempo on the way down) 
Kipping Handstand Push Ups x Max Reps
B)Karen
150 Wallballs 20/14 for time:
C)5 Sets
10 Weighted Sit Ups (3sec tempo on the way down)
Thursday January 22nd 2015
A)RE2M/13R
2 Hang Snatch
3 OHS
B)RE2M/6R
4 Snatch Grip High Pull
C)5 Sets
10 Back Extensions
Tuesday January 20th 2015
A)Find a 4RM
BB DL
B)Find a 1RM
BB Chest Press
C)5RNDS
15 Vsit Side Sit Ups
10 Reverse Crunches
BB DL
B)Find a 1RM
BB Chest Press
C)5RNDS
15 Vsit Side Sit Ups
10 Reverse Crunches
Monday January 19th 2015
A)RE2M/10R
3 Hang Clean/Thruster
B)3min AMRAP
3 Muscle Ups
6 BB Front Squat 135/75
12 DBL Unders
90 sec Rest
4 Cycles
3 Hang Clean/Thruster
B)3min AMRAP
3 Muscle Ups
6 BB Front Squat 135/75
12 DBL Unders
90 sec Rest
4 Cycles
Friday January 15th 2015
A)RE2M/13R
2 Snatch
2 Snatch Balance
| B)RE2:30/8R BB Step Back Lunges x 6/sd C)RE2M/6R BB SLDL x 6 |
Thursday January 15th 2015
RE2M/8R
Bent Over BB Rows x 6
7min AMRAP
7 Ring Dips
7 T2B
7 KBS (28/20)
3:30sec Rest
2 Cycles
Wednesday January 14th 2015
A)RE2:30/8R
2 Squat Cleans
B)RE2M/6R
Front Squat
C)4 Sets
10 Butterfly Sit Ups
20 Rotating Planks
2 Squat Cleans
B)RE2M/6R
Front Squat
C)4 Sets
10 Butterfly Sit Ups
20 Rotating Planks
Tuesday January 13th 2015
A)RE2:30/8R
3min AMRAP
5 C2B Pull Ups
10 Box Jumps 24/20
90sec Rest
3 Cycles
| 3 Split Jerk |
3min AMRAP
5 C2B Pull Ups
10 Box Jumps 24/20
90sec Rest
3 Cycles
Monday January 12th 2015
A)RE2M/8R
BB Overhead Squats x 6
B)12min AMRAP
20 Wall Balls (20/14)
10 BB DL (205/145)
5 Burpees
BB Overhead Squats x 6
B)12min AMRAP
10 BB DL (205/145)
5 Burpees
Friday January 9th 2015
A)RE2M/6R
30sec of as many Ring Muscle Ups as possible
B)20min AMRAP
10Cal Air Bike
10 KBS (24/16)
30 DBL Unders
C)5 Sets
10 Back Extensions
30sec of as many Ring Muscle Ups as possible
B)20min AMRAP
10Cal Air Bike
10 KBS (24/16)
30 DBL Unders
C)5 Sets
10 Back Extensions
Thursday January 8th 2015
A)Find a 2RM
Clean + Split Jerk
B)6 Sets
BB High Pulls x 4
C)6 Sets
BB Push Jerk x 3
Clean + Split Jerk
B)6 Sets
BB High Pulls x 4
C)6 Sets
BB Push Jerk x 3
Wednesday January 7th 2015
A)Find a 3RM
BB CP
B)3min AMRAP
5 Push Ups
10 Pull Ups
10 Sit Ups
90sec rest
3 cycles
BB CP
B)3min AMRAP
5 Push Ups
10 Pull Ups
10 Sit Ups
90sec rest
3 cycles
Tuesday January 6th 2015
A)Find a 4RM
BB DL
B)RE2M/8R
Ring Rows x 10
T2B x MR
C)RE2M/8R
Military Press x 4
BB DL
B)RE2M/8R
Ring Rows x 10
T2B x MR
C)RE2M/8R
Military Press x 4
Monday January 5th 2015
A)RE90sec/13R
2 PWR Snatch
B)12min AMRAP
5 OHS 135/75
10 Box Jumps 30/24
15 Wall Balls 20/14
5 OHS 135/75
10 Box Jumps 30/24
15 Wall Balls 20/14
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