Friday April 1st 2016

A)10 Sets (RE2min/10R)
1 PWR Snatch
1 Snatch

B)8 Sets (RE2min/8r)
3 BB DL

C)7min EMOM
50 DBL Unders

Thursday March 31st 2016

A)8 Sets (re90sec/8r)
1 Hang Clean To Thruster
1 Push Jerk
1 Split Jerk

B)8 Sets (re90sec/8r)
5 BB Prone Grip Bent Over Rows

C)75 Cal Air Bike

Wednesday March 30th 2016

For Time:
1000m Row
50 Wall Balls
25 T2B
25 Pull Ups
50 Box Jumps 24/20
1000m Row

B)4 Sets
5/sd 90 Degree External Shoulder Rotation

Tuesday March 29th 2016

A)10 Sets (RE90sec/10R)
1 Tall Clean
1 Hang Clean
1 PWR Clean

B)8 Sets (re2min/8r)
3 Back Squats

10min EMOM
8 Burpees

Monday March 28th 2016

A)8 Sets
5 Ring Dips/5 Ring Push Ups

B)7min EMOM
10 GHD Sit Ups

C)7min EMOM
10 SB Hamstring Curls

D)7min EMOM
100' Sled Push @ Body Weight

Friday March 25th 2016

A)40min EMOM
1 Bar Muscle Ups/4 DH Pull Ups
300' Run
10 Wall Balls
1 Rope Climb
10 Burpees

Thursday March 24th 2016

A)10 Sets (link all reps)
1 Hang Snatch (above knee)
1 Hang Snatch (just below knee)
1 Snatch (touch the floor)

B)8 Sets
3 Military Press

C)1mile jog (medium intensity)

Wednesday March 23rd 2016

A)10 Sets
1 Hang Clean to Thruster
5 Front Squats

B)6 Sets
5 BB SLDL
Alt with
15 GHD Sit Ups

C)4 Sets
90degree DB External Shoulder Rotations

Tuesday March 22nd 2016

A)8 Sets
3 OHS

B)7min EMOM
10cal Row

C)7min EMOM
100' Sled Push

D)7min EMOM
5/sd Single Arm KB Swings 28/20

Monday March 21st 2016

A)Find a 1RM
Clean and Jerk

B)8min AMRAP
10cal Bike
10 Kipping Pull Ups
100 DBL Unders

Friday March 18th 2016

A)8 Sets
5 Back Squats

B)8 sets
5 Bench Press

C)10sec 0n 50sec off (10rnds)
Bike Sprints

Thursday March 17th 2016

A)8 Sets
5 HSPU/5 DB Push Press
10 T2B

B)8min EMOM
4 Ring Muscle Ups/4 DH Pull Ups

C)8min EMOM
10 Americanos 32/24

D)8min EMOM
1 Rope Climb/10 Ring Rows

Wednesday March 16th 2016

A)8 Sets
5 BB Front Squats

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

C)6 Sets
10 Ring Push Ups
10 Leg Drops

Tuesday March 15th 2016

A)10 Sets
2 Snatch

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

Monday March 14th 2016

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

B)8 Sets
5 Kipping Pull Ups
5 Box Jumps 30/24

C)1000m Row For Time

Thursday March 10th 2016

A)8 Sets
2 Split Jerk

B)18min EMOM
10 GHD Sit Ups
5 OHS
10 Push Ups

C)10min Bike @ Medium Intensity

Wednesday March 9th 2016

A)8 Sets
3 DH Pull Ups

B)For Time:
3/sd KB Cleans 40/28
6 Burpee Box Jumps 30/24
6/sd KB Cleans 40/28
6 Burpee Box Jumps  30/24
9/sd KB Cleans 40/28
6 Burpee Box Jumps  30/24
3min Rest
2 Cycles

Tuesday March 8th 2016

A)10 Sets (Link all reps)
1 Hang Snatch
1 PWR Snatch
1 Squat Snatch
1 OHS

B)8 Sets
5/sd Single Arm DB Rows

C)8min EMOM
50 DBL Unders

Monday March 7th 2016

A)8 Sets
3 Back Squat

B)24min EMOM
5 Ring Dips
12 Cal Row
5 HSPU

Friday March 4th 2016

A)Find a 3RM
KB Turkish Get Ups

B)4RFT
10 Push Ups
10 BB Front Squats 155/115
10 Push Ups
10 Box Jumps 24/20
2min Rest

C)4 Sets
5/sd Terminal Knee Extension

Thursday March 3rd 2016

A)14min EMOM
4 PWR Snatch (touch and go)
Alternate with
10 T2B/10 RCWLD

B)14min EMOM
3 Snatch Balance
Alternate with
3 Push Jerk

C)30sec on 30sec off for 7min
Bridge

Wednesday March 2nd 2016

A)8 Sets
1 PWR Clean
6/sd BB Front Rack Step Back Lunges

B)8 Sets
BB DL x 6
Double Unders  x 50

C)4 Sets
DB Ext Shoulder Rotations x 6