Tuesday November 11th 2014

3min amrap
8 pull ups
8 box jumps (30/24)
90 seconds of
3min amrap
8 T2B
8 Box Jumps (30/24)
90 seconds off
3 cycles


9am Workout
A)RE2:30/6R
Trx Rows x 10
Body Wt Squats x 20

B)45sec In Between Exercises (Circuit)
Gravitron pull Ups x 10
Sit Ups x 10
Bent Over DB Rows x 10

Bridge Toe Touches x 10/sd

Monday November 10th 2014

A)1 minute on two minutes off
20 double unders or 60 skips
Max BB Thrusters (115/75) or DB Thrusters
Score is your Thrusters
8rnds

B)RE2M/6R
DB Side Lateral Raises x 10
Sit ups x 15


9am Workout
A)RE2M/6R
DB Thrusters x 10
Rotating Planks x 20

B)RE2M/6R
DB Side Lateral Raises x 10
DB Crunches x 20 (holding db if possible)

C)50cal Air Bike For Time

Friday November 7th 2014

A)Find 2 RM
Snatch

B)RE2M/8R
Power Clean/Split Jerk x 2

C)RE2M/4R
OHS x 4

Thursday Nov 6, 2014

A)RE2M/6R
Bent Over Rows x 8

B) 21 min AMRAP
5 Burpee Box Jumps 24/20
200m row
15 airsquats

Wednesday November 5th 2014

A)RE2:30/6R
Ring Dips or Ring Push Ups x Max Reps
KB Supine Jack Knives x 10      

B)RE3M/8R
DB Chest Press x 8
Dead Hang Pull Ups x 8

Tuesday Nov 4, 2014

A)Find a 4RM
BB DL

B)1-10
Push Press 115/75
Toes to Bar

C) Core

Monday Nov 3, 2014

A)RE2M/8R (work up to your max wt.)
1  squat clean
4  front squats

B) 8RFT
1  KB snatch
4  overhead lunges
4  burpees

Friday October 31st 2014

A)Find a 5RM
BB Thrusters

B)RE2:30/8R
BB Bent Over Rows x 6
Prone Knees To Elbows x 15/sd

C)DB External Rotations + 10 x 3

Thursday October 30th 2014

A)EMOM/10R
Squat Snatch x 2

B)For Reps
5 min Row 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 October 29th 2014

A)RE3M/6R
Kettlebell PWR Cleans x 6/sd (28/20)
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 3,3,3,6,6,6,9,9,9...ect