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

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