Wednesday July 31st 2013

A)RE2:30M12R
BB FS x  6 (165/115)
DBL Unders x 30

B)RB Int Shoulder Rotations + 8 x 3

Tuesday July 30th 2013

A)RE2:30/6R
Kettlebell Cleans x 7/sd
BB Stiff Leg Deadlifts x 7

B)9 min Ladder (2,2,4,4,6,6,8,8,?,?)
Pull Ups
Thrusters (95/75)

Monday July 29th 2013

A)RE3M5R Get as heavy as you can!
10/sd DB Split Squats

B)12-1 For Time:
Americano's  (32kg/24kg)
Box Jumps (40/36)
Med Ball Twists (20/14)

Friday July 26th 2013

A)5 Sets of 10 Reps
BB Front Squats
T2B

B)5 Sets of 5 Reps
BB Back Squats
Decline Sit Ups

Thursday July 25th 2013

A)Double Under and Kip Practice

B)21-15-9
BB DL (205/135)
DB Push Press (60lb Dumbbells/35)

Wednesday July 24th 2013

A)6 Sets (2min Rest) Work up to your 3RM
BB CP 
B)5RFT
Pull Ups x 10
Sit Ups x 20
Air Squats x 30

Tuesday July 23rd 2013

A)PWR High Pull + Squat Clean + Split Jerk + 4 + 4 + 4 x 7
Alt)Single Arm Swing + Hang Clean + Push Press + 4 + 4 + 4 x 7

B)Clean/Split Jerk x 4 x 7
Alt)KB Squat Clean/Press + 4 x 7

Monday July 22nd 2013

For Time:
90 KBS (28/20)
80 DBL Unders
70 Wall Balls (20/14)
60 KBS (28/20)
50 DBL Unders
40 Wall Balls (20/14)
30 KBS (28/20)
20 DBL Unders
10 Wall Balls (20/14)

Friday July 19th 2013

A)PWR High Pull + PWR Clean + Push Jerk + 3 + 3 + 3 x 5
Alt)KB Snatch + KB Single Arm Swing + 4 + 8 x 5

B)PWR High Pull + Squat Clean/Jerk + 3 + 3 x 5
Alt)KB Snatch + KB PWR Clean + Push Press + 5 + 5 + 5 x 5

C)Squat Clean/Jerk + 3 x 5
Alt)KB Squat Clean/Push Jerk +3 x 5

Thursday July 18th 2013

A)8 sets (1min rest)
BB Back Squats x 4
T2B x Max Reps without letting go of the bar

B)6RFT
KB Cleans x 6/sd (32/24)
Hand Release Push Ups x 6
Finish with a half mile run at the end of the 6th set