Thursday September 26th 2013

A)RE2:30/5R
KB Cleans x 6/sd (28/20)
KB Lunges x 12/sd (28/20)

B)6min run for distance

C)RE2:30/5R
KB Single Arm Swings x 6/sd (28/20)
KB Lunges x 12/sd (28/20)

Wednesday September 25th 2013

A)Establish a 4rm
BB Back Squat
8 T2B after each set of squats

B)21-15-9
Push Press (115/75)
Box Jumps (24/20)

Tuesday September 24th 2013

A)RE2M/5R (Get as heavy as you can)
Pull Ups x 10
Clapping Push Ups x 6

B)RE2M/5R (Get as heavy as you can)
KB Snatch x 6/sd
Supine Jack Knives x 12 (try and use the same kettlebell)

C)RE2M/5R (Get as heavy as you can)
Pull Ups x 10
Push Ups x 10

Monday September 23rd 2013

A)RE2M/6R (heaviest weight possible)

BB Thrusters x 6

B)13min Ladder AMRAP 1,1,1,2,2,2,3,3,3,4,4,4,?,?,?

BB DL (225/155)

Wall Balls (20/14)

Bar Jump Burpees

Friday September 20th 2013

A)Do a round every 3min 5 rounds
Pull Ups x 10
Split Squats x 10/sd (60/35)

B)Do a round every 2min 5 rounds
Box Jumps x 6 (32/28)
DB Push Press x 10 (60/35)

C)Do a round every minute 5 rounds
J.Lunges x 12

Thursday September 19th 2013

A)3/500m Row Sprints (record your fastest time)

B)10min AMRAP
12 Trx Rows
24 DBL Unders
36 Med Ball Twists (20/14)

C)DB Ext Shoulder Rotations + 10 x 3

Wednesday September 18th 2013

A)RE2M/6R
BB DL x 6 (315/205)
Clapping Push Ups x 6

B)RE2M/6R
KB Hang Snatch x 6/sd (24/20)
Burpee's x 3

C)RE2M/6R
KB Squat Clean x 6/sd (28/20)

Tuesday September 17th 2013

A)RE2:30/7R (Your Score is your heaviest set)
BB Thrusters x 8

B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls
Sit Ups

Monday September 16th 2013

A)Do a round every 2:30/8 rounds (accumulate as many reps for pull ups and find your 10 rep max for front squats, add them together for your total score)
Pull Ups x Max reps without letting go of the bar
BB Front Squats x 10

B)8 min run for distance

Friday September 13th 2013

A)Practice
Overhead Squats

B)10-1
Push Press (115/75)
Burpee Box Jumps (32/28)