Friday 11/01/2013

5 rounds:

Bench press x10
Vertical lifts x10
Dips-to failure
K2E x12

Wednesday 10/30/2013

5 rounds

Push press x10
DB pushup rows x12
DB step ups x 14
Weighted situps x20

Monday 10/28/2013

5 rounds, or maybe 4

10 squats
10 seated db press
10 pull ups
10 flutter kicks (4 count)

Rest period after each round is completed

Friday 10/25/2013

I. Bench 5x5

II. 3 rounds

10 box jumps
20 Chest to floor pushups
30 weighted situps
40 kb swings

Transitioning over to winter workouts starting Monday. Winter seems to have arrived early. Thanks Obama and you global warming conspiracy freaks.

Wednesday 10/23/2013

Squat 5x5

II. Fo time

Run 800
30 Florida overheads
30 burpees

Monday 10/21/2013

I. Push press 5x5

II. 3 rounds

Run 400
21 seated db press
2 weighted situps

Friday 10/18/2013

I. Bench 5x5

II. 21-18-15-12-9-6-3 reps

Box jumps
Back squat with bar
Press
DB bench
Weighted situps

Wednesday 10/16/2013

I. Squat 5x5

II. Fo Time

Run400
3 rounds 15 pc and pull ups and flutters
Run 400

Monday 10/14/2013

I. Push press 5x5

II.4 rounds

10 push press 95/55
10 KB swings
10 box jumps
Run 200

Friday 10/11/2013

I. Bench 5x5

II. Fo Time:

Run 800
21-18-15 reps of KB swings + WB + K2E
Run 800

Wednesday 10/09/2013

I. Squat 5x5

II. Fo Time

Run 400
7 rounds of 10 deadlifts + 15 pushups
Run 400

Monday 10/07/2013

I. Push press 5x5

I. Fo time
Run 800
50 db step ups
30 wb
30 dips
50 weighted situps

Friday 10/04/2013

I. Bench 5x5

II. 5 rounds:

Run 200
7 power snatches
9 burpees

Wednesday 10/2/2013

I. Squat 5x5

II. 3 rounds

Run 400
12 box jumps
21 KB swings