Tuesday October 28th 2014

A)RE2M/7R
BB Front Squat x 5

B)RE2M/7R
Barbell Back Squats x 5

C)RE2M/7R
BB SLDL x 5

Monday October 27th 2014

A)RE90S/10R (build up to max weight)

BB Squat Cleans/Push Jerk x 2 

B)RE2:30/6R 

Pull Ups x Max reps over 6 sets
BB Push Press x 10 (Build to max weight)

C)100cal Air Bike For Time

Friday October 24th 2014

A)RE2:30M/8R
DB Chest Press x 8
Weighted Sit Ups x 8

B)3min AMRAP (for reps)
6 BB Front Squats 115/75
6 SDHP 115/75
6 Pull Ups
90sec Rest
4 cycles

Thursday October 23rd 2014

A)For Time:
50 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
40 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
30 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
20 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20
10 Wall Balls 20/14
5 Burpee Box Jump Overs 24/20

Wednesday October 22nd 2014

A)15minEMOM (have weights on standby, we are going to be switching fast)
Squat Snatch/Snatch Balance/OHS x 1.1.1

B)RE2:30M/8R
BB Back Squats x 4

C)4 Sets
DB External Rotations x 10

Tuesday October 21st 2014

A)RE2:30M/8R
Muscle Ups x Max Reps
If your not doing muscle ups yet either Dead Hang Pull Ups or Strict Ring Rows

B)10min AMRAP
10 Alt BB Step Back Lunges (85/55)
10 Commando Push Ups

C) Mobility/Flexibility

Monday October 20th 2014

A)Find a 1RM (RE2:30/7R)
Squat Clean/Split Jerk

B)6/1min Air Bike Sprints (2min rest in between sprints)

Friday October 17th 2014

A)RE2:30M/8R (build up to your heaviest weight)
BB Front Squats x 6

B)RE2:30M/8R (build up to your heaviest weight)
BB DL x 6

C)Core

Thursday October 16th 2014

AA)Find a 1RM
Push Press

B)1-10 For Time
T2B
Burpees

Wednesday October 15th 2014

EMOM/20min
5 Pull Ups
10 Push Ups
15 Air Squats