Monday June 1st 2015

A)40sec on 20sec off 4RNDS
Americano's 24/16
Single Leg Goblet Squats 24/16

B)20min EMOM
1,2 mins (6) Swing snatch L
3,4 mins (6) Swing snatch R
5,6 mins (6) Overhead lunge L
7,8 mins (6) Overhead lunge R
9,10 mins (6) Thrusters L
11,12 mins (6) Thrusters R
13,14 mins (2) Turkish getups L
15,16 mins (2) Turkish getups R
17,18 mins (10) Plank drag
19,20 mins (10) Plank drag

Core: 2 sets
10 x KB pikes
10 x side pike/side

Friday May 29th 2015

A)RE90sec/12R (4 light sets then build up to a max)
2 Snatch
2 Snatch Balance

B)RE2M/8R
4 Dead Hang Pull Ups (as heavy as possible)
8 Box Jumps (as high as possible)

Thursday May 28th 2015

A)Find a 3RM
3 Front Squats

B)20min EMOM Circuit
1st min 12 Wall Balls 20/14
2nd min 12 KBS 32/28
3rd min 12 Sit Ups
4th min 6 cal Air Bike

Wednesday May 27th 2015

A)RE2M/8R
5 Hang PWR Cleans

B)RE2M/8R
1 Push Press
1 Push Jerk
1 Split Jerk

C)RE90sec/6R
 10 Ring Rows

Tuesday May 26th 2015

A)RE2M/8R
5 BB DL

B)15min AMRAP
17 Cal Row
17 Push Ups
34 DBL Unders

Monday May 25th 2015

A)RE2:30/8R
AMREP HSPU
5/sd BB Front Rack Lunges

B)1-12 For Time:
T2B
Burpees

Friday May 22nd 2015

A)Find a 3RM
Front Squats

B)RE2:30/8R
4 Push Jerk AHAP
8 Box Jump AHAP


C)RE90sec/6R
5 Weighted Dips

Thursday May 21st 2015

A)RE2M/8R
1 Rope Climb
30 DBL Unders

B)5min AMRAP
15 Air Bike
30 Wall Balls 20/14
2:30 Rest
2 Cycles

Wednesday May 20th 2015

A)RE90sec/12R
1 PWR Snatch
1 Hang Squat Snatch
2 OHS

B)6RFT
5 Burpees
100ft Sled Push @body wt
2min Rest

Tuesday May 19th 2015

A)Find a 1RM
Clean and Jerk

B)RE90sec/10R
2 Snatch Grip High Pull
Push Ups (to failure)