Thursday October 1st 2015

A)10 Sets
2 Snatch

B)RE90sec/7R
5 Bent Over BB Rows
ALT With
5 Box Jumps AHAP

Wednesday September 30th 2015

A)6 Sets
6/sd Step Back Lunges

B)28min EMOM
10 Pull Ups
15 Wall Balls 20/14
30 DBL Unders
100' Sled Pull @ Body Wt

Tuesday September 28th 2015

A)Find a 3RM
Push Jerk

B)7RFT
14 T2B
14 Cal Row
1min Rest

Monday September 28th 2015

A)8 Sets
3 Front Squat

B)Alt 14min EMOM
8 Ring Dips
4/sd KB Cleans

C)4 Sets
5/sd 90degree Shoulder Rotations

Friday September 25th 2015

A)15min EMOM (5L/5M/5H)
2 C+J

B)RE2:30/8R
5 Bench Press
1 Rope Climb or 5 C2B

Thursday September 24th 2015

A)3min AMRAP
2 MU
8 BBJO 24/20
90sec Rest Then
3min AMRAP
4 HSPU
8 BBJO 24/20
90 sec Rest
3 Cycles

Wednesday August 23rd 2015

A)Find a 1RM
Back Squat

B)RE90sec/10R (5L/5M/5H)
2 Hang Snatch
2 OHS

Tuesday September 22nd 2015

A)15min AMRAP
20cal Row
40 DBL Unders

B)4 Sets (at your own pace)
10 KB Supine Jack Knives
40 Rotating Planks

Monday September 21st 2015

A)RE2:30/8R
5 Deadlift
AMREP Push Ups

B)1min AMREP
PWR Cleans 185/125
1min Off
1min AMREP
Wall Balls 20/14

Friday September 18th 2015

For Time:
400M run
100 Step Back Lunges
400M Run
75 Wall Ball (20/14)
400M Run
25 Push Ups
400m Run

Thursday September 17th 2015

A)8 Sets
4 HSPU
Max Reps T2B

B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt

Wednesday September 16th 2015

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

B)RE2M/8R
5 BB DL

C)4 Sets
5 DB Ext Rotations

Tuesday September 15th 2015

A)8 Sets
2 PWR Clean/Split Jerk

B)8 Sets
5 Bench Press
10 Weighted Sit Ups

Monday September 14th 2015

A)8 Sets
5 Front Squat

B)16min EMOM
15 Wall Balls 20/14
5 Muscle Ups
15 Box Jumps 24/20
15 Americano's 24/16

Friday September 11th 2015

A)8 Sets
1 Snatch
5 OHS
10 Pull Ups

B)5/200 Run Sprints (3min Rest)

Thursday September 10th 2015

A)8 sets
3 Back Squat

B)8 Sets (RE3M/6R 1:30rest min)
10 Ring Dips
100 DBL Unders

Wednesday September 9th 2015

A)8 Sets
2 Push Jerk
1 Split Jerk

B)8 Sets
5 Bent Over Rows
15 T2B