Friday January 29th 2016

A)8 Sets
Max Reps HSPU
5 Dead Hang T2B (slow eccentric)

B)8 Sets
5/sd Single Arm DB Rows

C)6 Sets
5 Box Jumps
100' KB Carry Each Side

Thursday January 28th 2016

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

B)8 Sets
1 Hang Clean
2 Thrusters

C)12min EMOM
5 Biceps Curls
300' Run

Wednesday January 27th 2016

A)Every 90sec Alternating/8 sets each exercise
5 DH Pull Ups
10 GHD Sit Ups/10 Weighted Sit Ups

B)Every 90sec Alternating/8 sets each exercise
10 Cal Row
5 Weighted Dips

C)4 Sets
5/sd 90deg Ext Shoulder Rotation

Tuesday January 26th 2016

A)8 Sets
3 Bench Press

B)5min AMRAP
10 cal bike
15 BB DL 155/115
20 Wall Balls 20/14
5min rest
2 cycles

Monday January 24th 2016

A)10 Sets
1 Clean
1 Front Squat
1 Push Jerk
1 Split Jerk

B)8 Sets
5/sd BB Step Back Lunges

C)600 DBL Unders For Time:

Friday January 22nd 2015

A)10 Sets
1 Hang Clean
1 PWR Clean
1 Push Jerk
1 Split Jerk

B)8 Sets
3 Back Squats

C)4 Sets
5/sd DB Ext Shoulder Rotation

Thursday January 21st 2016

A)36min EMOM
300' Sprint
1 Rope Climb
50 DBL Unders
10 Wall Balls (AHAP)

Wednesday January 20th 2016

A)8 Sets
5 Military Press

B)6 Sets
5 Ring Rows
5 DB Skull Crushers

C)6 Sets
5 DB Biceps Curls
45sec Plank

Tuesday January 19th 2016

A)10 Sets
1 Hang Snatch
5 OHS

B)6 Sets
5/sd Split Squats

C)6 Sets
10 T2B

Monday January 18th 2016

A)8 Sets
5 DH Pull Ups

B)6RFT
15 KB Americanos
15 Push Ups
15 Cal Air Bike
2min Rest

Friday January 15th 2016

35min EMOM
5 HSPU
10 GHD Sit Ups
5 DB Biceps Curls
10 Burpee
10 Box Jump Over

Thursday January 14th 2016

A)8 Sets
3 Snatch Grip High Pull/5 BB SLDL
5 Ring Dips 

B)7RFT
7 C2B
7 Thrusters 115/75
1min Rest

Wednesday January 13th 2016

A)10 sets

1 PWR Clean

1 Push Press

1 Push Jerk

1 Split Jerk

B)RE2M/10R

50 DBL Unders

10 T2B

Tuesday January 12th 2016

A)Find a 1RM
Bench Press

B)RE2M/8R

3 Front Squats

C)5/200m Row Sprints

Monday January 11th 2016

A)10 Sets
1 Snatch

B)3min AMRAP Ladder (3,3,6,6,9,9,12,12,ect)
BB DL 185/125
Wall Balls 20/14
90sec Rest
2 cycles

C)4 sets
15 Leg Drops
30 Rotating Planks

Friday January 8th 2016

A)8 Sets
5 HSPU
10 T2B

B)21min EMOM
10 Push Ups
1 Rope Climb
10 Americanos

Thursday January 6th 2016

A)8 Sets
5 BB Front Squats

B)18min EMOM
10 Wall Balls
10 Burpees
200' Sprint

Wednesday January 6th 2016

A)10 Sets
2 Snatch

B)8 Sets
3 Snatch Grip High Pulls/5 BB SLDL
50 DBL Unders

C)6 Sets
5 Wide Grip Ring Rows (4 sec tempo)
10 Leg Drops

Tuesday January 5th 2016

A)8 Sets

1 Push Press

1 Push Jerk

1 Split Jerk

B)6 Sets

5 Kipping Pull Ups

5 Box Jumps 30/24

C)1000m Row For Time

Monday January 4th 2016

A)8 Sets
5 Back Squats

B)8 sets
2 PWR Clean

C)6 Sets
5 DB CP
15 Butterfly Sit Ups