Sep 1, 2015

Every 2 Min For 12 Min Do:
2 Strict Press
3 Push Press
4 Push Jerk

20 Min AMRAP
10 Strict Pull Ups
5 Strict HSPU

Aug 30, 2015

15 Min AMRAP
5 Squat Clean Thruster 185/105
10 Toes To Bar

Rest 5 Min

3 Sets
1 Min Airdyne SPRINT
2 Min Rest

Aug 27, 2015

Partner Workout:

10 min AMRAP
3 Strict Pull Up
6 Chest To Bar Pull Ups

*rest 2 min

10 Min AMRAP
7 Reverse Grip Barbell Bent Over Row

*rest 2 min

10 Min AMRAP
10 DB Bicep Curls

*rest 2 min

10 Min AMRAP
Heavy Sled Rows 25 Yds





Aug 26, 2015

3x10 Bench Press

8 Min Tabata
20 sec Ring Dip
10 sec rest
20 sec Tricep Band Pull Down
10 sec rest

50-40-30-20-10
Hand Release Push Ups
KB Swings 53/35#

Aug 25, 2015

3x20 Back Squat (heavy and unbroken)
*rest 5 min per set

14 Min EMOM
Odd Min- 8-10 Heavy DB or KB Lunges
Even Min- 8-10 Weighted Strict Toes To Bar with a med ball between feet

Aug 24, 2015

5x3 Strict Press
5x3 Push Press

4 Sets
10 DB Reverse Flies
10 DB Lateral Raise
10 DB Front Raise
10 DB Strict Press
*rest 1 min per set

10 Min AMRAP
10 SDHP 115/75#
10 Burpees Over Bar

Aug 23, 2015

20 Min AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk

*choose weight, make it challenging