Monday 09/30/2013

I. Press 5x5

II. 5 rounds

05 thrusters 115/75
10 pull ups
Run 200

Friday 09/27/2013

I. Bench 5x5

II. Fo time

Run 400
5x5 power cleans (135/75) and pull ups
Run 400
10x5 dips and burpees
Run 400 or 800 if you're Suzanne

Wednesday 09/25/2013

I. Deadlift 5x5

II. 3 or 4 rounds

Run 400
10 floor to overhead
10 db step ups

Monday 09/23/2013

I. Squat 5x5

II. 3 rounds, or 4

21 k2e
21 kb swings
21 pushups
21 dips
Run 200

Friday 09/20/2013

I. Bench 5x5

II. Fo' Time:

Run 400
21-15-9 reps of wallballs/dips/wt. situps
Run 400

Wednesday 09/18/2013

I. Deadlift 5x5

II. Fo Time:

Run 800
5 rounds: 8 box jumps + 10 DB step ups + 12 hand release pushups
Run 800

Monday 09/16/2013

I. Squat 5x5

II. 3 rounds

25 kb swings
15 power cleans
Run 400

Friday 09/13/2013

I. Bench 5x5

II. 5 rounds

10 deadlifts
15 pushups
Run 200

Wednesday 09/11/2013

I. Deadlift 5x5

II. 3 rounds:

Run 400
12 burpees
15 box jumps

Friday 09/06/2013

I. Bench 5x5

II. 3 rounds, or 4 maybe

Run 400
30 bench press

Wednesday 09/04/2013

I. Deadlift 5x5

II. 3 rounds
15 thrusters
15 pullups
Run 400