20150928 | Monday
A. Cone Touch
B.Deadlift
5-5-5-3-3-3
C. Workout
6 Min AMRAP
20 OH Lunges
10 Burpee Plate Jumps
20 Sit Ups
20150929 | Tuesday 45 min class
24 Min AMRAP
21-15-9
Deadlift
Bar Jump Burpees
Run 200m
9-15-21
Wall Balls
Sit Ups
Run 200m
20150930 | Wednesday
A. 4Mins
12 Lunges
12 KB Swing
B. Front Squat
5-5-5-3-3-3
C. WorkOut
4 Rounds
14 S2OH
10 Box Jumps
20151001 | Thursday
A. Row 1000m then
15-12-9
G2OH
Sit Ups
B. 12 minutes OMEM
Barbell Complex
DL
HPC
Lunge R
Lunge L
S2OH
C Workout
3 Rounds
4 Deadlift BW
10 Box Jump
20 Double Unders
20 Wall Balls
20150824 | Friday
A. Friday Ladder Drills
B. Push Jerk
5-5-5-3-3-3
C.Partner Workout
12 Min AMRAP
20 Pull Ups
40 KB Swing
40 Press Ups
20 OH Squat
D. Prowlers
