Wednesday July 1st 2015

A)12 Sets
3 PWR Snatch

B)5RFT
15 Cal Row
30 Wall Balls
2min Rest

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

B)9min AMRAP
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

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

Wednesday June 24th 2015

A)For Time: (25min time cap)
75 GHD Sit Ups
200 Cal Bike

B)6 Sets
5 BB DL

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

Monday June 22nd 2015

A)3min AMRAP
5 OHS 135/95
5 C2B
90sec Rest
3 Cycles

B)RE2M/8R
Bench Press x 3

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

Thursday June 18th 2015

A)8 Sets
3 Push Jerk

B)8 Sets
10/sd Single Leg SBHC
5 Biceps Curls

C)75 T2B

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

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

Monday June 15th 2015

A)12 Sets
1 Snatch
2 OHS


B)For Time
2000m Row
100 Push Ups

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

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

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

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

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

Friday June 5th 2015

A)RE2M/8R
5 Back Squats

B)RE2M/8R
4 HSPU
8 Russian Swings (AHAP)

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

Tuesday June 2nd 2015

A)Find a 1RM
Snatch

B)RE2M/8R
5 OHS

C)4 Sets
6/sd DB Ext Shoulder Rotation