Friday November 14th 2014

A)RE2M/7R
BB Step Back Lunges

B)RE2M/7R
BB Front Squat

C)50 Burpees For Time

Thursday November 13th 2014

A)Find a 4RM
BB CP

B)50-40-30-20-10 For Time:
Wall Balls 20/14
Trx Rows

C)one min on/one min off/Bridge 4 sets


9am Group
A)RE2:30/6R
DB Chest Press x 10
Trx Rows x 10


B)RE2:30/6R
DB Seated Shoulder Press x 10
SB Hamstring Curls x 15

C)1000m Row For Time:

Wednesday November 12th 2014

A)RE2:30/8R
KB Clean/Squat/Press x 5/sd

B)RE2:30/6R
BB DL

C)100cal Air Bike For Time

Same workout for the 9am group

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