Friday January 31st 2014

A)Find a 5RM
BB Step Back Lunges

B)Find a 5RM
BB Front Squat

C)50 Burpees For Time (Compare to Jan 10th)

Thursday January 30th 2014

A)Find a 5RM

BB CP

B)50-40-30-20-10 For Time:

Wall Balls 20/14

Trx Rows

C)75 Back Extensions

Wednesday January 29th 2014

A)Find a 3RM
BB PWR Clean

B)Find a 5RM
BB DL

C)1200m Run For Time 

Tuesday January 28th 2014

3min amrap
8 pull ups
8 box jumps (36/28)
90 seconds of
3min amrap
8 Leg Drops
8 Box Jumps (36/28)
90 seconds off
3 cycles

Monday January 25th 2014

1 minute on two minutes off
20 double unders
BB Thrusters (135/95)
Score is your Thrusters
8rnds

Friday January 24th 2014

A)Find a 4RM
Hang PWR Snatch

3min AMRAP
6 Push Press (115/75)
12 Box Jumps (24/20)
90sec Off
3 Cycles

Thursday January 23rd 2014

Do a round every 3 min, 8 rounds

BB Front Squats x 6 (175/115)

BB Back Squats x 6 (175/115)

BB AB Rollouts x 6

Wednesday January 22nd 2014

Partner Workout For Time:
Partition the repetitions any way that you want but you must complete an exercise before you start the next one.  
1 Mile Run
100 Wall Balls
100 Butterfly Sit Ups 
100 Pull Ups
100 Air Squats (each)
1 Mile Run

Tuesday January 21st 2014

A)RE2M/5R (Build up as heavy as you can)
Push Jerk x 4

B)RE2M/5R (Build up as heavy as you can)
BB Hang Cleans x 4

C)5RFT
Push Ups x 5
TRX Rows x 10
KBS x 15 (28/20)

Notes: Compare to Friday November 8th 2013

Monday January 20th 2014

A)Find a 4RM
BB Chest Press

B)10-1
BB Front Rack Step Back Lunges (135/75)
Burpees