April 30 2013

Walk Through 3 Rounds of:

8 Pullups

20 Sec Ring Hollow Body Hold

For Reps:

AMRAP 5

5 DB Thrusters 25/40

10 Box Jumps 20/24

Rest 1 Minute

AMRAP 5

15 Pushups

20 Airsquats

Rest 1 Minute

AMRAP 5

25 Renegade Rows

30 Situps

Then:

Back Squat

5-5-5-5-5

April 29 2013

Walk Through 3 Sets of:

Max Unbroken HSPU

For Time:

Run 800M

2 rounds of:

20 Burpees

20 Push Ups

20 Squats

20 Kb Swings 55#

20 WallBall

Run 800M 

Then :

Front Squat

3-2-2-2

Max Reps at 135#

April 28 2013

Deadlift 

5-2-2-2-1-1

*Establish 1 Rep Max

April 27 2013

Recovery/Weakness day

April 26 2013

Walk Through 5 Rounds of:

5 Ring Pullups

7 Bench press 165#

5 Rounds for Time of:

4 Squat Clean and Jerks 155#

12 Toes to Bar

Then:

Strict Press

3-2-2-2

April 25 2013

Rest Day 

April 24 2013

Walk Through 5 Rounds of:

6 L-Pullups

6 HSPU

Barbell Row

5-2-2-2-2

Then:

3 Rounds for Time of:

800m 55# Sandbag Run

25m Prowler Push 180# (twice down and back)

25m Farmers Carry 70# (twice down and back)

20 1,2,3,2 Punch Combos

*Weights don't include weight of Handles or Prowler