A)8 Sets
5 OHS
B)10-1 For Time
T2B
Ring Dips
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
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