Tuesday January 28th 2014

3min amrap
8 pull ups
8 box jumps (36/28)
90 seconds of
3min amrap
8 Leg Drops
8 Box Jumps (36/28)
90 seconds off
3 cycles

Monday January 25th 2014

1 minute on two minutes off
20 double unders
BB Thrusters (135/95)
Score is your Thrusters
8rnds

Friday January 24th 2014

A)Find a 4RM
Hang PWR Snatch

3min AMRAP
6 Push Press (115/75)
12 Box Jumps (24/20)
90sec Off
3 Cycles

Thursday January 23rd 2014

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 January 22nd 2014

Partner Workout For Time:
Partition the repetitions any way that you want but you must complete an exercise before you start the next one.  
1 Mile Run
100 Wall Balls
100 Butterfly Sit Ups 
100 Pull Ups
100 Air Squats (each)
1 Mile Run

Tuesday January 21st 2014

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 (28/20)

Notes: Compare to Friday November 8th 2013

Monday January 20th 2014

A)Find a 4RM
BB Chest Press

B)10-1
BB Front Rack Step Back Lunges (135/75)
Burpees

Friday January 17th 2014

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)

Thursday January 16th 2014

A)5 Sets
Ring Dips x MR
Weighted Sit Ups x 10

B)5 Sets
Push Ups x MR
KB VSit Core Rotations x 20

C)1000m Row For Time

Wednesday January 15th 2014

A)Work up to your 4RM (hopefully by your 4th or 5th rnd) then do as many 4 rep sets as possible for rest of the 8 sets
BB Back Squats 

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

Coaches Notes: Compare to October 11th 2013.