Monday December 14th 2015

A)10 Sets
2 Clean and Split Jerk

B)8 Sets
1 Rope Climb
10 Box Jumps 24/20

C)4 Sets
15 Leg Drops
30 Toe Touch Planks

Friday December 11th 2015

A)10 Sets
1 Snatch

B)6 Sets
5 DH Pull Ups
50 DBL Unders

C)3/500m Row Sprints (2min Rest)

Thursday December 10th 2015

A)24minEMOM
15 air squats
15 kb russian swings

10 Burpees

10 Cal Bike

B)6 Sets

5/sd BB Step Back Lunges

C)Abs

Wednesday December 7th 2015

A)8 Sets
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk

B)6 Sets
5 BB SLDL
5 DB Skull Crushers

C)4 Sets
5/sd 90deg Ext Rot

Tuesday December 13th 2015

A)Do a round every 3 min, 8 rounds

1 Clean (175/115)
6 BB Front Squats (175/115)
6 BB Back Squats (175/115)
10 T2B 

B)6 Sets

10 Ring Rows

10 Leg Drops

Monday December 7th 2015

A) 8 sets
5 OHS

B)18min EMOM
5 Kipping Pullups
5 Box Jumps 30/24
5 Clapping Push Ups

C)2000m Row @ Medium Intensity

Friday December 4th 2015

A)8 Sets
3 DL

B)13min AMRAP
5 Burpees
5 Shoulder to Overhead
10 Box Jumps 24/20

C)5 Sets
10 GHD Back Extensions

Thursday December 3rd 2015

A)10 Sets
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean

B)8 Sets (atleast 3 sets at your heaviest weight)
10 Wall Ball
10 KBS

C)5min Max DBL Unders or Skips

Wednesday December 2nd 2015

A)20min AMRAP
10cal Air Bike
10 Pull Ups
10 Push Ups

B)RE2M/5R
AMREP GHD Sit Ups

Tuesday December 1st 2015

A)Find a 1RM
Snatch

B)RE2M/8R
5 Front Squats (AHAP)
20 DBL Unders