Friday November 15th 2013

A)RE2M/7R Get as heavy as you can
KB Cleans x 7

B)7RFT
7  Push Press (135/95)
14 Pull Ups
21 Double Unders

Thursday November 14th 2013

Do a round every 3 min, 8 rounds

BB Front Squats x 6 (175/115)

BB Back Squats x 6 (175/115)

BB AB Rollouts x 6

Wednesday November 13th 2013

A)6 Sets

BB Chest Press x 4

B) 3 rounds for time:
30 Pushups
30 KBS (24/20)

30 Wall Balls (20/14)
30 J.Lunges

Tuesday November 12th 2013

A)RE2M/9R

BB Thrusters x 6 (115/75)

Box Jumps x 6 (32/28)

B)3 sets of 

Decline or GHD Sit Ups x 10

Friday November 8th 2013

A)RE2M/5R (Build up as heavy as you can)
Push Jerk x 4

B)RE2M/5R (Build up as heavy as you can)
BB Hang Cleans x 4

C)5RFT
Push Ups x 5
TRX Rows x 10
KBS x 15 (24/20)

Thursday November 7th

A)RE2M/work up to your 5RM in no less  than 5 sets.
BB DL

B)10Min AMRAP
KBOne Arm Swings x 10/sd (20/16)
DBL Unders x 20
Wall Balls x 30 (20/14)

Wednesday November 6th 2013

A)7 Sets (45sec to 1 min in between exercises)
Pull Ups x Max Reps 
DB Chest Press x 7 (build up to the heaviest weight you can do)


B)5/200m Run Sprints

Tuesday November 5th 2013

A)Work up to your 4rm

BB Back Squats 

B)For Time

10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 KBS (24/20kg)
10 T2B

Monday November 4th 2013

A)RE2:30/8R
Overhead Squats x 10

B)10-1
Shoulder to Overhead (115/75)
Box Jumps (32/28)

Friday November 1st 2013

3 min AMRAP
8 Wall balls 20/14
8 Pull Ups
8 KBS (24/20)
90 sec rest
8 Push Ups
8 Leg Drops
8 Burpees
3 cycles