Friday 08/30/2013

I. Bench 5x5

II. Fo' Time:

Run 400
10-9-8-7-6 reps of power snatch + 20-19-18-17-16 pushups
Run 400

*15min time limit. I have to work and can't be babysittin' y'all morning

Wednesday 08/28/2013

I. Deadlift 5x5

II. Fo TIme

Run 800
5 rounds of 7 pullups/7 wallballs
Run 800

Monday 08/26/2013

I. Squat 5x5

II. 3 or 4 rounds, we will ask Patrick

12 push press
12 back squats
12 pushups
Run 200

Friday 08/23/2013

I. Bench 5x5

II. Fo Time:

Run 800
30 jumping pullups
40 kb swings
50 wt situps
Run 800

Wednesday 08/21/2013

I. Squat 5x5

II. Fo time

Run 400
2 rounds of 5 box jumps/10 deadlifts/15 pushups
Run 400
2 rounds of 5 box jumps/10 deadlifts/15 pushups
Run 800

Monday08/19/2013

Push press 5x5

2 rounds

15 FTOs
Run 800

Friday 08/16/2013

I. Bench 5x5

II. 3 rounds (1 min max reps/:30 rest)

KB swings
Hand release pushups
Run 200m

Run 400x1 immediately after completing the 3 rounds

Wednesday 08/14/2013

I. Squat 5x5

II. 5 rounds, maybe 6 or 7

Run 200
7 burpees
7 K2E

Monday 08/12/2013

I. Push press 5x5

II. 3 rounds

Run 400
30 bench press 135/75
Run 400
30 db pushup rows
Run 400
30 vertical lifts

Friday 08/09/2013

I. Bench 10-9-8-7-6

II. 3 rounds:

30 box jumps
30 wallballs
Run 200

Wednesday 8/7/2013

I. Squat-10-9-8-7-6

II. 10-9-8-7-6...1 power clean + 20-19-18-17...11 bar pushups

Monday 08/05/2013

I. Push press 10-9-8-7-6

II. Fo time

Run 800 x1
7 rounds of 10 pull ups/wallballs

Friday 08/02/2013

I. Bench 6-6-6-6-6

II. Fo Time

Run 800
30 power snatches
Run 800