Friday September 16th 2016

A)1-10 For Time:
Box Jumps 24/30
HSPU

B)Every 1:15/6 Sets
10 Sit Ups
5/sd KB Cleans 40/28

C)10min EMOM
10 Stability Ball Hamstring Curls
Alt With
10 Ring Rows

Thursday September 15th 2016

A)8 Sets
3 BB DL

B)RE90sec/6R
5 Ring Dips
alt with
2 Rope Climb to 15ft

C)4rnds
30sec L side bridge
30sec R side bridge
30sec front bridge
1min rest

Wednesday September 14th 2016

A)32min EMOM
1 snatch/5 OHS 95/55
5 Touch and go PWR Cleans
5 Thrusters  95/55
5 Bar Jump Burpees

Tuesday September 13th 2016

A)Every 1:15/7 Sets
3 DH Chest to bar pull ups
Alt With
45sec Bridge

B)Every 1:15/6 Sets
10 T2B
Alt With
20 J.Lunges

C)Bike Sprints
30sec on (high intensity) 90sec off/7rnds

Monday September 12th 2016

A)Find a 1RM
Front Squat

B)Every 1:30/8 Sets
2 Split Jerk

C)12min EMOM
300' Shuttle Run
15 Push Ups

Friday September 9th 2016

A)Every 2min/8 Sets
3 Back Squats

B)Every 1:15/7 Sets
3 DB Shoulder Press
Alt With
3 DB Biceps Curls

C)Every 2:30/5 Sets
10/sd Weighted Side Plank Hip Lifts
10 Leg Drops

Thursday September 8th 2016

A)Every 1:30/6 Sets
3/sd Single Leg Stiff Leg Deadlifts
Alt With
3 DB Skull Crushers

B)Every 1:30/6 Sets
6/sd Single Leg Calf Raises
Alt With
6 Back Extensions

C)7min EMOM
50 DBL Unders

Wednesday September 7th 2016

A)10min Row
Then 10min EMOM
10 Push Press
10 Ring Rows

B)10min Bike
Then 10min EMOM
10 Wall Balls
10 Kipping Pull Ups

Tuesday September 6th 2016

A)Every  1:30/10 sets
3 Touch and Go PWR Snatch

B)Every 1:15/6 Sets
3/sd DB Step Back Lunges
Alt With
12 T2B

C)Every 1:15/6 Sets
3 BB Chest Press
Alt With
30 Rotating Planks

Friday September 2nd 2016

A)@ Moderate Intensity
18min of:
3min Ski Erg
3min AMRAP (5 Pull Ups, 5 Push Ups, 10 Air Squats
Then 18min of:
3min Run
3min AMRAP(10 Box Jumps, 10 Sit  Ups)