A)20min EMOM
15 Wall Balls
5 Muscle Ups
15 Box Jumps
15 Americano KBS
B)2000m Row @ Med to High Intensity
Thursday August 27th 2015
A)Find a 3RM
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees 
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees
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 
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
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
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation 
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation
Friday August 21st 2015
A)20min AMRAP
20cal Row
20 Wall Balls 20/14
20 Pull Ups
B)50-75 Back Extensions
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
1 Clean
1 Front Squat
2 Push Jerk
B)12min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups
Wednesday August 18th 2015
A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)8 Sets
5 Bent Over BB Rows
10 T2B
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)8 Sets
5 Bent Over BB Rows
10 T2B
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
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
Friday August 14th 2015
A)8 Sets
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
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
5 Back Squats
B)15min EMOM
10 Push Ups
15 Box Jumps 24/20
10 Burpees
5 Snatch 135/115
Wednesday August 12th 2015
A)RE90sec/8R
2 PWR Clean/Push Jerk
B)5/100m Run Sprints
2min Rest
C)4 Sets
5/sd DB Ext Shoulder Shoulder Rotation
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
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
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
A)RE90sec/10R
2 Snatch
2 OHS
B)RE3M/6R (at least 90sec rest)
5/sd Single Arm DB Rows
50 DBLUnders
2 Snatch
2 OHS
B)RE3M/6R (at least 90sec rest)
5/sd Single Arm DB Rows
50 DBLUnders
Tuesday August 4th 2015
A)RE2M/15R
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
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)
Clean and Jerk
B)8 Sets
10 Kipping Pull Ups
5 Box Jumps (get as high as you can)
Subscribe to:
Posts (Atom)