Friday April 1st 2016

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

B)8 Sets (RE2min/8r)

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
Alt with
15 GHD Sit Ups

C)4 Sets
90degree DB External Shoulder Rotations

Tuesday March 22nd 2016

A)8 Sets

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

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
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

B)8 Sets
5/sd Single Arm DB Rows

C)8min EMOM
50 DBL Unders

Friday March 4th 2016

A)Find a 3RM
KB Turkish Get Ups

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

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