Tuesday March 1st 2016

A)7 Sets
8 HSPU

B)For Time:
50 Wall Balls 20/14
25 Pull Ups
40 Wall Balls
20 Pull Ups
30 Wall Balls
15 Pull Ups
20 Wall Balls
10 Pull Ups
10 Wall Balls
5 Pull Ups

Monday February 29th 2016

A)8 Sets
3 OHS

B)7min EMOM
1 Hang Clean
1 Front Squat
1 PWR Clean
7min EMOM
7 Bar Jump Burpees
7min EMOM
1 Squat Clean
1 Split Jerk

Friday February 26th 2016

A)8 Sets
5 DH Pull Ups

B)7 Sets
5 BB SLDL

C)7 Sets
15 GHD Sit Ups
50 DBL Unders

Thursday February 25th 2016

A)3 min AMRAP
10cal Row
10 BB Thrusters 95/65
5 Bar Jump Burpees
3min Rest
3 Cycles

B)8 Sets
5 Bench Press

Wednesday February 24th 2016

A)Find a 1RM
Snatch

B)18min EMOM
16 Rebound Box Jumps
8 HSPU
10 Cal Bike

Tuesday February 23rd 2016

A)8 Sets
5 BB DL

B)8 Sets
5 Ring Dips
10 T2B

C)8min EMOM
10 Ring Rows

Monday February 22nd 2016

A)8 Sets
1 Hang Clean
1 Push Press
1 Push Jerk
1 Split Jerk

B)7RFT
12 Overhead Squats
2 Rope Climbs/12 Kipping Pull Ups
1min Rest

Friday February 19th 2016

A)10 Sets
1 Hang Clean
1 Thruster
1 Push Jerk

B)14min EMOM
300' Run
10 GHD Sit Ups

C)14min EMOM
10 Kipping Pull Ups
50 DBL Unders

Thursday February 18th 2016

A)10 Sets
2 Snatch

B)7 Sets
5/sd DB Lunges

C)7 Sets
3 Snatch Grip High Pull/5 BB SLDL

Wednesday February 17th 2016

A)AMRAP in 20min
50 Cal Air Bike
50 KBS 28/20
50/40 Ring Dips
50 T2B
50 Box Jump Overs
50 Burpees

Tuesday February 16th 2016

A)8 Sets
3 Front Squats

B)21min EMOM
2 Cleans
10 Wall Balls 20/14
10 Sit Ups

Friday February 12th 2016

A)8 Sets
2 Military Press
3 Push Press

B)1-10
Kipping Pull Ups
Burpees

C)10min Row @ Medium Intensity

Thursday February 11th 2016

A)8 Sets
5 BB Back Squats

B)8 Sets
 3 Clean Grip High Pull/5 BB SLDL

C)10sec on 50sec off for 10min
Air Bike

D)4 Sets
5/sd DB Ext Shoulder Rotation

Wednesday February 10th 2016

A)32min EMOM
2 Hang Snatch
10 Push Ups
30sec Bridge
5 Box Jumps AHAP

Tuesday February 9th 2016

A)8 Sets
3 Dead Hang Pull Ups

B)8 Sets
5 Bench Press
10 T2B

C)5min Max DBL Unders

Monday February 8th 2016

A)10 Sets
1 Hang Clean
1 Clean
2 Push Jerk

B)10min  AMRAP Ladder 2,2,2,4,4,4,6,6,6,8,8,8,ect
BB Front Rack Step Back Lunges 135/95
Bar Jump Burpees
Wall Balls (20/14)

Friday February 5th 2016

A)8 Sets
1 Clean
5/sd Front Rack Step Back Lunges

B)8 Sets
5 HSPU
10 T2B

C)5 Sets
10 Back Extensions

Thursday February 4th 2016

A)Find a 1RM
Snatch

B)8 Sets
3 BB DL(Build to your heaviest weight)

C)4 RFT
20 Push Ups
40 DBL Unders

Wednesday February 3rd 2016

A)8 Sets
5 Front Squats

B)10min AMRAP
20 Cal Air Bike
20 KBS 24/16
20 Wall Balls 20/14

C)5 Sets
15 GHD or Weighted Sit Ups

Tuesday February 2nd 2016

A)8 Sets
1 Push Press
1 Push Jerk
1 Split Jerk

B)21min EMOM
2 PWR Snatch
6 Burpees
6 Kipping Pull Ups