Saturday January 31, 2015 ''

20 min Amrap
30 box jump (24/20)
20 push press (50/30)
30 pull-ups

Friday January 30, 2015 ''

5 rounds for quality
10 weighted pistols
5 strict chest to bar
10 hand release pushups
5 strict ring dip 2 sec pause at bottom of dip

Thursday January 29, 2015 ''

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1km row
3rounds
30 thrusters (20/15)
30 medballsitups (9/6)
1km run

Wednesday January 28, 2015 ''

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A.
3×5 deadlift
B.
50 double unders
40 wallball (9/6)
50 double unders
30 box jumps (24/20)
50 double unders
20 toes to bar
50 double unders
10 squat cleans (70/50)

Tuesday January 27, 2015 ''

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8 rounds on 4min timer
Run 400m

Monday January 26, 2015 ''

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A.
10min amrap
5 pull ups
10 push ups
15 squats
Rest 10 min
B.
10 min amrap
10 burpees
15 kbswings (24/16)
20 alt lunges

Saturday January 24, 2015 ''

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5 rounds for time:
5 manmakers (10kg/8kg)
10 kettle bell swings (32kg/24kg)
15 toes to bar

Friday January 23, 2015 ''

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A.
15 minutes muscle up practice
B.
15 minutes to find a 5 RM overhead squat
C.
15 minutes to find a 1 RM snatch

Thursday January 22, 2015 ''

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5 rounds for max reps:
1 min per exercise, no rest between exercises or rounds
Box Jump (24″ /20″)
Power Clean (60kg /40kg)
Pushup

Wednesday January 21, 2015 ''

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In 45 minutes complete:
4 x 500m row
50 x bodyweight back squats