Tuesday January 13th 2014

A)2min AMRAP
6 BB Thrusters (95/55)
12 Double unders
1 min off then
2min AMRAP
6 T2B
12 Push Press (95/55)

4 Cycles

Monday January 13th 2014

A)Find a 3RM
BB Snatch

B)1-10
Sumo Upright Rows (115/75)
Clapping Push Ups

Friday January 10th 2014

A)Find a 3RM
BB Clean + Split Jerk

B)Find a 3RM
BB Back Squat

C)50 Burpees For Time:

Thursday January 9th 2014

A)Work up to your heaviest weight or try and use the smallest band (6rnds)
Weighted Pull Ups x 6

B)12min AMRAP
TRX Rows x 10
Sit Ups x 20
Air Squats x 30

Coaches Notes: Compare conditioning to September 27th 2013

Wednesday January 8th 2014

A)Find a 5RM 
BB DL

B)Find a 5RM 
BB CP

C)5/200m Run Sprints (compare to November 28th and December 17th)

Tuesday January 7th 2014

A)Find a 4RM
BB Push Jerk

B)8RFT
8 KB Snatch/sd (24/16)
16 Box Jumps (24/20)

Monday January 6th 2014

A)Work up to your heaviest weight (6rnds)
BB Rront Rack Step Back Lunges x 6/sd

B)4min AMRAP
5 Burpees
10 Pull Ups
20 Wall Balls (20/14)
90sec off
(4cycles)

Friday January 3rd 2014

A)RE2M10R
10 BB Thrusters (115/75)
20 DBL Unders

B)DB External Rotations + 10 x 3

Thursday January 2nd 2014

A)RE3M/6R
Barbell Pwr Cleans x 4

B)For Reps
5 min Run For Distance
4 min max WBS (20/14)
3 min max box jumps (24/20)
2 min max KBS (24/16)
1 min max T2B
You will get 1 minute rest and transition time between exercises

Wednesday January 1st 2014

A)KB Complex
Do a round every 3 min, 6 rounds
Kettlebell Cleans x 6/sd (20/16)
KB Turkish Get Ups x 3/sd (20/16)

B)9 MIN As high as you can get in the ladder
Push Ups

Sit Ups
Double Unders
Ladder 3,3,6,6,9,9,...