A)8 Sets
3 BB DL
B)6 RFT
10 Box Jumps 24/20
10 Burpees
20 Wall Balls 20/14
2min Rest
Monday December 21st 2015
A)8 Sets
1 Squat Clean
2 Front Squat
1 Push Jerk
1 Split Jerk
8 Sets
5 DH Pull Ups
5 Dips
2000m Row @ Medium Intensity
1 Squat Clean
2 Front Squat
1 Push Jerk
1 Split Jerk
8 Sets
5 DH Pull Ups
5 Dips
2000m Row @ Medium Intensity
Friday December 18th 2015
A)7 Sets
5/sd BB Front Rack Step Back Lunges (via PWR Clean)
B)6 Sets
5 BB Shoulder Press
C)6 Sets
5 Back Ext
5 DB Biceps Curls
5/sd BB Front Rack Step Back Lunges (via PWR Clean)
B)6 Sets
5 BB Shoulder Press
C)6 Sets
5 Back Ext
5 DB Biceps Curls
Thursday December 17th 2015
A)5min AMRAP
10 Cal Bike
10 C2B
10 Burpees
2:30 rest
2 cycles
B)8 Sets
2 Snatch
C)5 Sets
3 Clean Grip High Pulls
10 Weighted Sit Ups
10 Cal Bike
10 C2B
10 Burpees
2:30 rest
2 cycles
B)8 Sets
2 Snatch
C)5 Sets
3 Clean Grip High Pulls
10 Weighted Sit Ups
Wednesday December 16th 2015
A)Find a 3RM
Front Squat
B)8 Sets
5 Bench Press
5 BB SLDL
C)4 Sets
5/sd DB Ext Shoulder Rotation 
Front Squat
B)8 Sets
5 Bench Press
5 BB SLDL
C)4 Sets
5/sd DB Ext Shoulder Rotation
Tuesday December 15th 2015
A)5RFT
200m Row
20 Wall Ball 20/14
20 KB Americano's 24/20
2min Rest
B)6 Sets
6 Weighted Dips
12 SBHC
Monday December 14th 2015
A)10 Sets
2 Clean and Split Jerk
B)8 Sets
1 Rope Climb
10 Box Jumps 24/20
C)4 Sets
15 Leg Drops
30 Toe Touch Planks
2 Clean and Split Jerk
B)8 Sets
1 Rope Climb
10 Box Jumps 24/20
C)4 Sets
15 Leg Drops
30 Toe Touch Planks
Friday December 11th 2015
A)10 Sets
1 Snatch
B)6 Sets
5 DH Pull Ups
50 DBL Unders
C)3/500m Row Sprints (2min Rest)
1 Snatch
B)6 Sets
5 DH Pull Ups
50 DBL Unders
C)3/500m Row Sprints (2min Rest)
Thursday December 10th 2015
A)24minEMOM
15 air squats
15 kb russian swings
15 air squats
15 kb russian swings
10 Burpees
10 Cal Bike
B)6 Sets
5/sd BB Step Back Lunges
C)Abs
Wednesday December 7th 2015
A)8 Sets
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk
B)6 Sets
5 BB SLDL
5 DB Skull Crushers
C)4 Sets
5/sd 90deg Ext Rot
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk
B)6 Sets
5 BB SLDL
5 DB Skull Crushers
C)4 Sets
5/sd 90deg Ext Rot
Tuesday December 13th 2015
A)Do a round every 3 min, 8 rounds
1 Clean (175/115)
6 BB Front Squats (175/115)
6 BB Back Squats (175/115)
10 T2B
6 BB Front Squats (175/115)
6 BB Back Squats (175/115)
10 T2B
B)6 Sets
10 Ring Rows
10 Leg Drops
Monday December 7th 2015
A) 8 sets
5 OHS
B)18min EMOM
5 Kipping Pullups
5 Box Jumps 30/24
5 Clapping Push Ups
C)2000m Row @ Medium Intensity
Friday December 4th 2015
A)8 Sets
3 DL
B)13min AMRAP
5 Burpees
5 Shoulder to Overhead
10 Box Jumps 24/20
C)5 Sets
10 GHD Back Extensions
3 DL
B)13min AMRAP
5 Burpees
5 Shoulder to Overhead
10 Box Jumps 24/20
C)5 Sets
10 GHD Back Extensions
Thursday December 3rd 2015
A)10 Sets
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
B)8 Sets (atleast 3 sets at your heaviest weight)
10 Wall Ball
10 KBS
C)5min Max DBL Unders or Skips
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
B)8 Sets (atleast 3 sets at your heaviest weight)
10 Wall Ball
10 KBS
C)5min Max DBL Unders or Skips
Wednesday December 2nd 2015
A)20min AMRAP
10cal Air Bike
10 Pull Ups
10 Push Ups
B)RE2M/5R
AMREP GHD Sit Ups 
10cal Air Bike
10 Pull Ups
10 Push Ups
B)RE2M/5R
AMREP GHD Sit Ups
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