Friday April 29th 2016

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

B)15min EMOM
2 Rope Climb
30sec Side Plank
30sec Side Plank

Thursday April 28th 2016

A)10 Sets
1  Hang PWR Snatch
2 Touch and Go PWR Snatch

B)Every 1:15 7 sets
1 Push Press
2 Push Jerk
Alt with
10 T2B

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

Wednesday April 26th 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

Tuesday April 26th 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 April 25th 2016

A)8 Sets
3 OHS

B)7min EMOM
1 PC
1 Above Knee HC
1 FS
7min EMOM
7 Bar Jump Burpees
7min EMOM
1 Squat Clean
1 Split Jerk

Friday April 22nd 2016

A)8 Sets
6 BB DL

B)7 Sets
5 Ring Dips

C)5 Sets
30sec L Bridge
30sec R Bridge
30sec Front Bridge
1min Rest

Thursday April 22nd 2016

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

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

C)14min EMOM
5 Kipping Pull Ups
30 DBL Unders

Wednesday April 20th 2016

A)10 Sets
1 Above Knee Hang Snatch
1 Below Knee Hang Snatch
1 Snatch

B)7 Sets
5/sd DB Lunges

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

Tuesday April 19th 2016

A)For Time: 30min Time Cap
50 Cal Air Bike
50 KBS 32/24
50 Push Ups
50 Box Jumps 30/24
50 Burpees
50 Cal Bike

Monday April 18th 2016

A)8 Sets
3 Front Squats

B)21min EMOM
2 Cleans
10 Wall Balls AHAP
10 T2B

Friday April 15th 2016

A)1-10
Box Jumps 30/24
T2B

B)6 Sets
5/sd BB Step Back Lunges

C)6 Sets
5 Military Press

Thursday April 14th 2016

A)20min AMRAP
1 Rope Climb
10 Push Ups
20 Cal Bike

B)5 Sets
10 SB HC

Wednesday April 13th 2016

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

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

C)15min EMOM
100' L Hand Farmer Carry
10  Burpees
100' R Hand Farmer Carry

Tuesday April 12th 2016

A)8 Sets
2 Push Jerk

B)12min EMOM
15 Wall Balls 20/14
10 Pull Ups

C)12min EMOM
10 KBS 32/28
45sec Front Bridge

Monday April 10th 2016

A)Find a 1RM
Snatch

B)8 Sets
3 Bench Press

C)5min Max DBL Unders

Friday April 8th 2016

A)1-10 For Time:
Box Jumps 24/30
HSPU

B)18min EMOM
10 Sit Ups
5/sd KB Cleans 40/28
5/sd Single Arm KB Lunges 40/28

Thursday April 6th 2016

A)8 Sets
3 BB DL

B)RE90sec/6R
5 Ring Dips
alt with
2 Rope Climb to 15ft

C)4rnds
30sec L side bridge
30sec R side bridge
30sec front bridge
1min rest

Wednesday April 6th 2016

A)32min EMOM
1 snatch/5 OHS 95/55
5 Touch and go PWR Cleans
5 Thrusters  95/55
5 Bar Jump Burpees

Tuesday April 5th 2016

A)8 Sets
3 DH Chest to bar pull ups

B)8 Sets (re2:30/8r)
10 T2B
50 DBL Unders

C)Bike Sprints
30sec on (high intensity) 90sec off/7rnds

Monday April 4th 2016

A)Find a 1RM
Front Squat

B)8 Sets
2 Split Jerk

C)10min EMOM
1st min 300' Shuttle Run
2nd min 15 Push Ups