Monday 10/01/2012

I. Push press 10-8-6-6-8-10

II. 12 min AMRAP

(box jump + burpee ladder, increase by 2 reps each round
-1/3/5 etc) +200 run

Friday 09/28/2012

I. Bench 10-8-6-6-6

II. 12 min/AMRAP:

-Run 200m once, then remainder of time AMRAP:
-07 power cleans
-11 burpees

Wednesday 09/26/2012

I. Squat 10-8-6-6-6

II. 5 rounds

Push press x12
Lunges x 10 (same weight as push press)
Run 200m

Monday 09/24/2012

I. Push press 10-8-6-6-6

II. 3 rounds:

21 kb swings
09 box jumps
run 400

Friday 09/14/2012

I. Bench press 8-8-8-8-8

II. 8 rounds (1min AMRAP/:30 rest)
-09 wallballs
-11 pushups
Run 400 at end

Wednesday 09/12/2012

I. Squat 8-8-8-8-8

II. 3 rounds

12 pullups
12 K2E
21 KB swings
400 run

Monday 09/10/2012

I. Push press 8-8-8-8-8

II. 3 rounds

24 kb swings
12 weighted lunges (plate, bar, db, etc)
400 run

Friday 09/07/2012

I. Bench 15-12-10-8-8

II. 21-15-9, + 200m run each round:

-wb's
-vertical lifts
-k2e

Wednesday 09/05/2012

I. Squat 15-12-10-8-8

II. 5 rounds

-(power clean + ft squat + press + squat + press)x5
-clapping pushups x5
-run 200

Monday 09/03/2012

I. Push press 15-12-10-8-8

II. 2 rounds

15 power cleans
15 pull ups
Run 800

Paddytoon: can't decide, have too many waiting their turn to be unleashed. Maybe one more Nosferatu and I'll decide