Tuesday September 1st 2015

A)20min EMOM
15 Wall Balls
5 Muscle Ups
15 Box Jumps
15 Americano KBS

B)2000m Row @ Med to High Intensity

Wednesday August 26th 2015

A)15min Row For Distance

B)8  Sets
4 Dead Hang Pull Ups (weighted if possible)
8 Box Jumps (AHAP)

C)5 Sets
Max Reps GHD Sit Ups

Tuesday August 25th 2015

A)18min EMOM
2 Clean and Jerk @70%1RM
15 Wall Balls 20/14
10 Burpees

B)1.5mi Run at med intensity

Monday August 24th 2015

A)Find a 3RM

B)8 Sets
2 Hang Snatch
Max Reps Ring Dips

C)4 Sets
5/sd DB Ext Shoulder Rotation

Thursday August 20th 2015

A)8 Sets
1 Clean
1 Front Squat
2 Push Jerk

B)12min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups

Tuesday August 18th 2015

A)1mile run for time:

B)8 Sets
5/sd DB Lunges
5 Bench Press

C)4 Sets
5/sd DB Ext Shoulder Rotation

Monday August 17th 2015

A)10 Sets
2 Clean and Split Jerk

B)8min AMRAP Ladder 1,1,2,2,3,3,ect
Pull Ups
Burpee Box Jumps 30/24

C)5 Sets (one min on, one min off)
Plank Hold

Thursday August 13th 2015

A)8 Sets
5 Back Squats

B)15min EMOM
10 Push Ups
15 Box Jumps 24/20
10 Burpees
5 Snatch 135/115

Wednesday August 12th 2015

2 PWR Clean/Push Jerk

B)5/100m Run Sprints
2min Rest

C)4 Sets
5/sd DB Ext Shoulder Shoulder Rotation

Tuesday August 11th 2015

A)Find a 1RM
Bench Press

B)5min AMRAP
10 BB DL 155/115
20 Cal Bike
30 Wall Balls 20/14
5min rest
2 cycles

Monday August 10th 2015

A)8 Sets
10 Kipping Pull Ups
5 Hang Snatch

B)8 Sets
1 Hang Clean
5 Thrusters
10 Ring Rows

C)1500m Row at Medium/High Intensity

Wednesday August 5th 2015

2 Snatch

B)RE3M/6R (at least 90sec rest)
5/sd Single Arm DB Rows
50 DBLUnders

Tuesday August 4th 2015

10 Cal Row
10 Push Ups
Alternate to
100ft Sled Push @ body wt
10 No Jump Burpees

B)75 GHD Sit Ups or
5 Sets of 10 Weighted Sit Ups

Monday August 3rd 2015

A)Find a 1RM
Clean and Jerk

B)8 Sets
10 Kipping Pull Ups
5 Box Jumps (get as high as you can)