Monday 04/01/2013

I. Squat 10-8-6-4-12

II. Fo time

Run 400, then

21-15-9 floor to overhead/box jumps/situps

Friday 03/29/2013

I. Bench 8-6-4-2-10

II. Fo' time:

Run 400, then 50-40-30-20-10 reps:

KB swings
Situps

Wednesday 03/27/2013

I. Deadlift 8-6-4-2-10

II. 5 rounds

10 thrusters
10 burpees

Monday 03/25/2013

I. Squat 8-6-4-2-10

II. 6 rounds

5 pull ups
10 pushups
15 ohs
20 kb swings

Friday 03/22/2013

I. Bench 8-8-6-6-4-4

II. 5 rounds:

10 pullups
15 hand release pushups
15 situps
07 burpees

Wednesday 03/20/2013

I. Deadlift 8-8-6-6-4-4

II. 5 rounds:

10 power snatch
15 dips
20 flutter kicks (2ct)

Monday 03/18/2013

I. Squat 8-8-6-6-4-4

II. 5 rounds

10 db pushup rows
15 wb
20 sit ups

Friday 03/15/2013

I. Bench 10-8-6-4-2

II. 5 rounds (:30 on/:30 off)

Max power cleans
Max bar pushups (sub regular pushups)
Max Jumping pullups

Wednesday 03/13/2013

I. Deadlift 10-8-6-4-2

II. 50 power snatches + 50 box jumps, 5 burpees at the top of each minute

Monday 03/11/2013

I. Squat 10-8-6-4-2

II. 7 rounds

7 floor to overhead
7 wb
7 k2e

Friday 03/08/2013

I. Bench 10-8-6-4-4

II. 5 rounds fo' time:

Thrusters (95/65) x10
Dips x15

Wednesday 03/06/2013

I. Deadlift 10-8-6-4-4

II. 10-1 pullups, + 10 pushups/situps each round

Monday 03/04/2013

I. Squat 10-8-6-4-4

II. 3 rounds , for time:

15 box jumps
12 barbell lunges
10(4 count) mountain climbers