A)15min EMOM (5L/5M/5H)
2 C+J
B)RE2:30/8R
5 Bench Press
1 Rope Climb or 5 C2B
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:
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