9/16/13
4 Rounds 800m Run 30 leg raises
9/13/13
Max dip 3 rounds 10 min AMRAP 5 HSPUs 5 Dips
9/12/13
25-20-15-10 Burpees Weighted lunges Box jumps
9/11/13
Push Press 3-3-3-3 9 rounds 5 push press 5 strict pull ups 5 burpees
9/10/13
50-40-30-20-10 400m Run Double unders Situps Jumping squats 400m Run
9/9/13
Power Cleans 5-3-2-1-1 3rounds (135/95) 5 power cleans 50 mountain climbers
9/6/13
Front Squats 5-5-5-5 4rounds 50 air squats 400 meter run
9/5/13
40-30-20-10 Burpees 2 Bear complex (in between sets)
9/4/13
15-10-5-5-10-15 High Pulls Lunges box jumps
9/3/13
Strict Press 3-3-3-3 AMRAP 10min 5 strict Press 10 bar jump overs