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

Wednesday July 29th 2015

A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch

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

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

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

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)

Thursday July 16th 2015

A)Do a round every 2min/8 Sets (build to your heaviest weight)

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

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

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

Thursday June 9th 2015

A)Find a 1RM

B)OMO/90sec Off 8RNDS
3 BB DL(Build to your heaviest weight)
Max DBL Unders

Tuesday June 7th 2015

A)8 Sets
5 Bench Press
10 Ring Rows

B)8 Sets
15 T2B

C)4 Sets
5/sd Ext Shoulder Rotations

Friday July 3rd 2015

A)5/100m Run Sprints For Time
2min Rest

B)6 Sets

C)6 Sets
Max Reps GHD Sit Ups