Thursday October 1, 2015 ''

Emom 30 min
1min 5 strict pullups
2min 5 bar dips
3min 5 split jerks (80/60)
4min 5 front squats (80/60)
5min 30 sec plank

Wednesday September 30, 2015 ''

A.
15 min heavy 5 deadlift
B.
For Time:
50 hang squat cleans (60/40)
40 kb swings (24/16)
30 Toes 2 bar
20 handstand pushups

Tuesday September 29, 2015 ''

200 double unders
run 1km
200 double unders
run 500m (every marker perform 5 air squats increase by 5 every marker)
200 double unders

Monday September 28, 2015 ''

A.
5,5,3,3,1,1,1
squat snatch
B.
5 min max push ups
rest 5 min
C.
21,15,9
wallball (9/6)
pullups

Saturday September 26, 2015 ''

Run 1.6km
100 box jumps (24/20)
200 push press (20/15)
300 lunges
run 1.6km

Friday September 25, 2015 ''

A.
5×5 strict press
B.
5×5 floor press
C.
5×5 bent over row

Thursday September 24, 2015 ''

A.
7min Amrap
5 toes 2 bar
10 burpees
rest 5 min
B.
20min Amrap
400m Run
20 backsquats (20/15)
20 overhead squats (20/15)

Wednesday September 23, 2015 ''

3 rounds 3 min each exercise
max squat cleans (100/60)
rest 1 min
max kettlebell swing (32/24)
rest 1 min
max deadlift (100/60)

Tuesday September 22, 2015 ''

Run 800m
50 wall ball (9/6)
50 push ups
50 Double unders
Run 800m
35 wall ball (9/6)
35 push ups
35 double unders
Run 800m
25 wall ball (9/6)
25 push ups
25 double unders
Run 800m

Monday September 21, 2015 'Mary'

A.
15 min Kettlebell swing practice
B.
20min Amrap
5 Handstand push ups
10 pistols
15 pull ups