Friday November 28th 2014

A)RE2:30/6R
Deadlifts x 10

B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps

C)1000m Row For Time:

Thursday November 27th 2014

A)RE2:30/6R
BB Bent Over Rows x 6
Toes to Bar x 12

B)For Time:
150 Wall Balls 20/14
300 DBL Unders

Wednesday November 26th 2014

A)RE3M/7R
Dips x 10
Weighted Sit Ups x 10

B)RE3M/7R
Ring Rows x 10
Rotating Planks x 10/sd

Tuesday November 25th 2014

A)RE2M/7R
BB Hang Clean/Push Jerk x 1 x 2

B)8RFT
8 SDHP 115/75
8/sd J.Lunges
8 Pull Ups

Monday November 24th 2014

A)Find a 4RM
BB Back Squats

B)RE2:30/7R
DB Chest Press x 10
KB Supine Jack Knives x 10

C)75 Back Extensions

Friday November 21st 2014

A)RE2:30/7R
DB Walking Lunges x 10/sd

B)10min AMRAP
5 C2B Pull Ups or Ring Rows
10 Wall Balls 20/14
15 KBS 24/16

Thursday November 20th 2014

A)RE2M/8R
BB DL x 6

B)RE2M/8R
BB Chest Press x 6

C)1000m Row For Time


Same workout for the 9am Group

Wednesday November 19th 2014

3min AMRAP
6 BB Front Rack Step Back Lunges/sd (135/95)
6 Burpees
90sec off
3min AMRAP
12 Front Squats (135/95)
6 Burpees
90sec off
3 Cycles


9am Group
A)RE2M/7R
BB Step Back Lunges x 6sd

B)RE2M/7R
BB Front Squats x 6

C)RE2M/4R
Sit Ups x 15
Supine Jacknifes x 10

Tuesday November 18th 2014

A)For Time:100 Double Unders or 300 skips
75 Air Squats50 Sit-Ups
40 Push Ups
30 Pull Ups
20 Toes To Bar
10 Burpees
20 T2B
30 Pull Ups
40 Push Ups
50 Sit Ups
75 Air Squats
100 Double Unders or 300 Skips


9am Group
A)RE2:30/6R
Push Ups x 10
Trx Rows x 10

B)RE2:30/6R
DB Chest Press x 10
Gravitron Pull Ups x 10


C)10sec on 50sec off 8RNDS Air Bike Sprints

Monday November 17th 2014

A)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
KB Single Arm Snatch x 5
One Arm KB Swings x 10

B)RE2M/7R (build up to your heaviest weight)
Finish both movements on one arm then switch to the next
Kettlebell Cleans x 5
Single Arm KB Push Press x 5

C)2/500m Row Sprints For Time (2min rest in between each sprint)