Wednesday 07/31/2013

I. Squat 6-6-6-6-6

II. 4 rounds

400 run
15 bar squats

Monday 07/29/2013

I. Push press 6-6-6-6-6

II. 4 rounds

Run 200
12 box jumps
Run 200
10 burpees

Friday 07/36/2013

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

II. Fo' Time

Run 400x1, then 3 or 4 rounds:
40 KB swings
25 hand release pushups, then:
Run 400x1 agin

Wednesday 07/23/2013

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

II. 4 rounds (or 5 maybe)

Run 200
10 FTO's
10 dips
15 WB's

Monday 07/22/2013

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

II. 3 rounds

Run 400
15 power snatch, power clean, db pushup/row (one per round)
25 situps

Friday 07/19/2013

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

II. 3 rounds

Run 400 + 30/20/10 alternating reps of box jumps, kb swings, and situps

Wednesday 07/17/2013

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

II. 5 rounds

09 thrusters 95/65
09 pull ups
Run 400/200

Monday 07/15/2013

I. Push press 10-8-6-4-8-10

II. 3 rounds

07 deadlifts 225/135
16 burpees
Run 600

Wednesday 07/10/2013

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

II. Fo time

Run 400
21 FTOs
Run 400
21 FTOs
Run 800

Monday 07/08/2013

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

II. 6 rounds

10 k2e
10 pull ups
10 squats
10 situps
Run 200

Wednesday 07/03/2013

I. Squat 8-6-4-4-20

II. Fo time

Run 400
50 pushups
Run 400
50 kb swings
Run 400
50 situps