A)20min AMRAP
20cal Row
20 Wall Balls 20/14
20 Pull Ups
20cal Row
20 Wall Balls 20/14
20 Pull Ups
B)50-75 Back Extensions
Thursday October 29th 2015
A)8 Sets
1 Clean
1 Front Squat
2 Push Jerk
B)15min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups
1 Clean
1 Front Squat
2 Push Jerk
B)15min EMOM
3 Clean Grip High Pull
50 DBL Unders
10 Push Ups
Wednesday October 28th 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 October 27th 2015
A)8 Sets
5/sd DB Lunges
5 Bench Press
B)8 Sets
5 BB SLDL
5 DB Biceps Curls
C)4 Sets
5/sd DB Ext Shoulder Rotation
5/sd DB Lunges
5 Bench Press
B)8 Sets
5 BB SLDL
5 DB Biceps Curls
C)4 Sets
5/sd DB Ext Shoulder Rotation
Monday October 25th 2015
A)10 Sets2 Clean and Split Jerk
B)8min AMRAP Ladder 1,1,2,2,3,3,ectPull UpsBurpee Box Jumps 30/24
C)5 Sets (one min on, one min off)Plank Hold
Thursday October 22nd 2015
A)RE2M/7R
5 HSPU
2 Rope Climbs
B)RE2M/7R
5 OHS
C)RE2M/5R
10 T2B
10/sd SPHL
5 HSPU
2 Rope Climbs
B)RE2M/7R
5 OHS
C)RE2M/5R
10 T2B
10/sd SPHL
Friday October 23rd 2015
Build to a difficult 5 rep thruster weight then begin:
EMOM
5 thrusters
5/sd Front Rack Alternating Step Back Lunges
5 Back Squat
5 Bar Jump Burpees
Rest 2min
6 Sets
EMOM
5 thrusters
5/sd Front Rack Alternating Step Back Lunges
5 Back Squat
5 Bar Jump Burpees
Rest 2min
6 Sets
Wednesday October 21st 2015
A)RE90sec/7R
2 PWR Snatch
Alt With
30 DBL Unders
B)RE3M/6R
50' Sled Push @ twice body weight
10 Burpees
2 PWR Snatch
Alt With
30 DBL Unders
B)RE3M/6R
50' Sled Push @ twice body weight
10 Burpees
Monday October 19th 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
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 October 16th 2015
A)Do an exercise every 90sec circuit style 6rnds:
5 Back Squats w the Chains
5/sd DB Single Leg Calf Raises
5/sd DB Step Back Lunges
5 DBL Kettlebell Swing Snatch
B)2000m row medium intensity
5 Back Squats w the Chains
5/sd DB Single Leg Calf Raises
5/sd DB Step Back Lunges
5 DBL Kettlebell Swing Snatch
B)2000m row medium intensity
Thursday October 15th 2015
A)RE90sec/7R (alternating)
5/sd Single Arm Rows
Alternate with
5 Weighted Triceps Dips
B)RE2:30min/7R
5 BB SLDL
5 DB Biceps Curls
5/sd Single Arm Rows
Alternate with
5 Weighted Triceps Dips
B)RE2:30min/7R
5 BB SLDL
5 DB Biceps Curls
Wednesday October 14th 2015
32min EMOM
Sprint 100m
10 Pull Ups
6 Burpees
5 OHS (Via Snatch)
B)4 Sets
5/sd RB 90degree Ext Shoulder Rotations
Sprint 100m
10 Pull Ups
6 Burpees
5 OHS (Via Snatch)
B)4 Sets
5/sd RB 90degree Ext Shoulder Rotations
Tuesday October 13th 2015
A)RE90sec/10R
1 PWR Clean
1 Clean
1 Push Jerk
1 Split Jerk
B)RE2M/8R
5 Bench Press
5 Weighted Sit Ups
1 PWR Clean
1 Clean
1 Push Jerk
1 Split Jerk
B)RE2M/8R
5 Bench Press
5 Weighted Sit Ups
Friday October 9th 2015
A)10 Sets
2 Cleans
B)RE2M/6R
5 Calf Raises
5 GHD or 10 SBHC
C)4 Sets
5/sd Seated DB Ext Shoulder Rotation
2 Cleans
B)RE2M/6R
5 Calf Raises
5 GHD or 10 SBHC
C)4 Sets
5/sd Seated DB Ext Shoulder Rotation
Thursday October 8th 2015
A)20min AMRAP
20 Cal Air Bike
20 KBS 24/16
20 Wall Balls 20/14
B)5 Sets
10 Back Extensions
Wednesday October 7th 2015
A)8 Sets
5 Front Squat
B)15min EMOM
15 Ring Rows
10 Box Jumps
10 Biceps Curls
C)4 Sets
10/sd SPHL
20 Rotating Planks
5 Front Squat
B)15min EMOM
15 Ring Rows
10 Box Jumps
10 Biceps Curls
C)4 Sets
10/sd SPHL
20 Rotating Planks
Tuesday October 6th 2015
A)8 Sets
1 Push Press
1 Push Jerk
1 Split Jerk
B)24min EMOM
3 PWR Snatch
6 Burpees
12 Kipping Pull Ups
1 Push Press
1 Push Jerk
1 Split Jerk
B)24min EMOM
3 PWR Snatch
6 Burpees
12 Kipping Pull Ups
Monday October 5th 2015
A)7 Sets (RE3min)
5/sd DB Split Squats
50 DBL Unders
B)14min Alternating EMOM
10 Push Ups
10 T2Bar or Rings
C)4 Sets
90degree Ext Shoulder Rotation
5/sd DB Split Squats
50 DBL Unders
B)14min Alternating EMOM
10 Push Ups
10 T2Bar or Rings
C)4 Sets
90degree Ext Shoulder Rotation
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