20160111 | Monday
Warm Up
Ladder & cone drills
Strength
Deadlifts
5-5-5-5-5
Workout
12 minute AMRAP
21-15-9
KB Swing
Burpee box jumps
20160112 | Tuesday 45 min conditioning class
20 minute AMRAP
15 G2OH/ KB Snatch
30 Wall Balls
15 Press ups
30 Double Unders
15 Burpees
30 Sit ups
15 pull ups
30 Push Press
20160113 | Wednesday
Warm Up
Partner Boxing
Strength
Push Press
5-5-5-5-5
Workout
4 rounds
20 G2OH
10 Plate jump Burpees
20 OH Lunges
Rest 60 Seconds
20160114 | Thursday
Warm Up
OMEM 15 minutes
DL x 1
HPC x 3
FS x 2
S2OH x1
Workout
8 Minute AMRAP
24 SA KB High Pulls
12 Box Jumps
8 Press ups
20160115 | Friday
Warm Up
Strength
Back Squats
5-5-5-5-5
Partner Workout
12 min AMRAP
40 Push Press
60 Double unders
40 KB Swings
Friday Finisher
Prowlers