Monday 07/01/2013

I. Push press 8-6-4-4; 20

II. Fo time
Run 400
40 wallballs
30 box jumps
20 db pushup rows
10 burpees
20 db pushup rows
30 box jumps
40 wallballs
Run 400

Friday 06/28/2013

I. Bench 8-8-8-8, 20

II. Fo time

21-15-9 reps of Florida overheads and K2E

Run 200-400-600 each round

Wednesday 06/19/2013

I. Squat 5x5

II. Fo time

Run 800
30 power snatch
Run 400
30 box jumps
Run 200

Monday 06/17/2013

I. Push press 5x5

II. 3 rounds

25 pushups
25 KGB swings
Run 400

Friday 06/14/2013

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

II. 4 rounds/3min each round:

Run 200 + 25 wallballs
Run 200 + 25 bench press
Run 200 + 25 dips
Run 200 + 25 weighted situps

Remainder of the time each round is your rest

Wednesday 06/12/2013

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

II. Fo Time

Run 800
50 box jumps
30 FTO's
Run 800

Monday 06/10/2013

Push press 10-8-6-4-4

3rounds

1min max jumping pull ups
1min situps
1min max wallballs

Run 800x1

Friday 06/07/2013

I. Bench 8-8-8-8

II. Fo Time

Run 800
25 hang power snatches
50 hand release pushups
Run 400

Wednesday 06/05/2013

I. Squat 8x5 sets

II. Fo time:

Run 800
20 FTO's (95/65)
25 box jumps
30 thrusters 45lbs
Run 400

Monday 06/03/2013

I. Push press 8x5

II. Fo time

2 rounds of 400m run + 15 wallballs
40 weighted step ups
2rounds of run 200m + 15 burpees