Friday June 14th 2013

A)Work up to your 4RM over 8 sets (Rest 2:30)
BB Back Squats + 4 x 8

B)12min AMRAP
200m Run (.12)
Max Reps Pull Ups
Once you finish your run start the pull ups doing as many reps as possible without letting go of the bar, once you do, go back to the run and repeat until time runs out. Your final score is how many pull ups you can complete in 12 min

Thursday June 13th 2013

A)Rest 1min In Between Exercises (6 sets)
BB CP x 6
KB Snatch x 6/sd

B)20,15,10,5
BB Thrusters (95/65)
Box Jumps (24/20)

Wednesday June 12th 2013

A)Rest 2:30 in between sets
BB Pwr Cleans + Push Jerk + 3 + 3 x 8

B)As heavy as you can get for 8reps
Sumo Deadlifts + 8 x 5

Tuesday June 11th 2013

Partner Chipper
For Time:
1 Mile Run
150 DBL Unders

150 J.Lunges

75 Push Ups

75 Russian Swings (32/24)

75 Sit Ups

75 Burpees

Monday June 10th 2013

A)RE3M5R
DB Split Squat's x 6/sd (60/35)
Leg Drops x 12

B)RE3M5R
BB FS x 10 (135/115)
Rotating Planks x 20 

C)1000m Row For Time

Friday June 7th 2013

A) RE2M5R
Pullups X 10
Push Press x 10 (115/75)

B)RE2M5R
Wall Balls x 10 (20/14)
KB Cleans x 5/sd (32/24)

C)RE2M5R
T2B x 10
Burpees x 5

Thursday June 6th 2013

A) Work Up To 3RM In 8 Sets
BB DL

B)4/200m Run Sprints

Wednesday June 5th 2013

A)EMOM (10 Sets)
SDHP x 10 (115/75)

B)50,40,30,20,10 For Time:
B.J
Sit Ups

Tuesday June 4th 2013

A)Max Reps Over 5 Sets (1min rest in between exercises)
Ring Dips
T2B

B)6min AMRAP
KB Turkish Get Ups x 3/sd (20/12)
KB Cleans x 12/sd (20/12)

Monday June 3rd 2013

A)RE2:30M6R
BB FS x 5
Max Reps Push Ups

B)6RFT
10 Pull Ups
20 Wall Balls
30 DBL Unders