Wednesday June 1st 2016

A)6 Sets
5 HSPU or 5 Military Press

B)7 Sets
15cal Row
10 BB Thrusters 115/75
2min Rest
7 Sets

Tuesday May 31st 2016

A)20min AMRAP (do not go all out)
10cal Air Bike
10 Pull Ups
10 Push Ups

B)RE2M/5R
AMREP GHD Sit Ups or 1min on 1min off bridge

Monday May 30th 2016

A)Find a 1RM
Snatch

B)8 Sets
5 Front Squats (AHAP)

C)10min run at medium intensity

Friday May 27th 2016

A)Find a 1RM
Back Squat

B)For Time:
1000m Row
100cal Bike
50 Burpees

Thursday May 26th 2016

A)8 Sets
5 Dead Hang Reverse Grip Pull Ups
10 Box Jumps (AHAP)

B)6 Sets
5/sd Single Arm Rows
30sec L Side Bridge
30sec R Side Bridge

C)4 Sets
5/sd DB Ext Rotations
10 Leg Drops

Wednesday May 25th 2016

A)12min EMOM
5 Hang PWR Clean @ 55% 1RM C+J
30 DBL Unders

B)12min EMOM
10 Wall Balls (biggest ball possible)
5/sd Front Rack Step Back Lunges @ 55% 1RM C+J

C)12min EMOM
100' Sled Push @ Body Weight
10 Burpees

Tuesday May 24th 2016

A)Find a 1RM
Bench Press

B)RE2:30/6R
5 BB DL
5 DB Shoulder Press

C)5min Row then 5min Bike at High Intensity

Friday May 20th 2016

A)Every 1:30, Alternate Exercises, 6 Sets
3 Atlast Stone Lifts to chest height
Alt with
Max Push Ups

B)6 Sets
5/sd BB Step Back Lunges

C)8min EMOM
10 T2B

Thursday May 19th 2016

A)Find a 1RM Clean and Jerk

B)RE2:30/7R
10 SBHC
10 Supine Jacknives

C)2000m Row at 75% Intensity

Wednesday May 18th 2016

A)12min EMOM
1 Rope Climb or 5 Kipping Pull Ups
5 HSPU (5" Deficit) or 5 BB Shoulder Press (85% 1RM C+J)

B)12mim EMOM
1 Muscle Up/5 Dips
10 KB Americano's

C)12min EMOM
30s side bridge each side
40 DBL Unders

Tuesday May 17th 2016

35min Aerobic Workout at 75% (DO NOT BLOW UP)
5min Per Round
20 Walll Balls
15 Sit Ups
10 Burpees
Remaining time of 5min on the air bike or running if it is nice.
1min Rest
6 Rounds

Monday May 16th 2016

A)8 Sets (Build to a heavy weight)
3 Back Squats

B)9 Sets (3 Sets at 65/70/75% 1RM Snatch
2 Touch and Go PWR Snatch
2 OHS

C)6 Sets
5 DB Chest Press
5 DB Bent Over Rows

Friday May 13th 2016

A)10 Sets
1 Hang PWR Clean
2 Touch and Go PWR Cleans
2 Push Jerk

B)12min EMOM
10 Kipping Pull Ups
10 Burpees

C)5 Sets
10 Back Extensions on GHD

Thursday May 12th 2016

A)8 Sets (Build to a heavy set)
5 BB Front Squats

B)8 Sets
5 BB SLDL

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

D)4 Sets
5/sd DB Ext Shoulder Rotation

Wednesday May 11th 2016

A)36min Constant Work at 75% Intensity
3min Bike
3min Row
1min Bridge
1min Box Jumps
5 Hang Squat Snatch try to link reps (50% 1RM)

Tuesday May 10th 2016

A)8 Sets
5 Military Press
10 T2B

B)10min EMOM
1 Rope Climb/5 DH Pull Ups

C)5min Max DBL Unders

Monday May 9th 2016

A)9min EMOM
1 Hang Clean
1 Clean
2 Push Jerk

B)8min  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
Push Ups

Friday May 6th 2016

A)10 Sets
1 PWR Clean
2 Split Jerk

B)21min EMOM
10 Wall Balls
50' Bear Crawl
10 T2B

Thursday May 5th 2015

A)Find a 1RM
DH Pull Ups

B)RE90sec/7R (Build to a heavy weight)
5/sd Walking Lunges
Alt with
5 BB Bent Over Rows

C)12min EMOM
10 Leg Drops
10 SB HC

Wednesday May 4th 2016

A)8 Sets
1 OHS

B)RE90sec/10R (3 sets at 75% 1RM)
2 Touch and Go PWR Snatch

C)10min EMOM
Max Push Ups
50 DBL Unders

Tuesday May 3rd 2016

A)48min Constant Movement at 75% Intensity
3min Air Bike
3min Row
3min Shuttle Run
1min Step Down Box Jumps
1min KB Russian Swings
30sec L Bridge
30sec R Bridge

Monday May 2nd 2016

A)Find a 1RM
1 Hang Clean to Thruster

B)12min EMOM
5 5" Deficit HSPU
5 Ring Rows (3/0/1/0 Tempo)

C)10min Air Bike at 75% effort