Friday 8-9-13

"Annie"
50-40-30-20-10
Double unders
Sit ups

Thursday 8-8-13

12 Min AMRAP
Row 200 Meters
20 Push ups
Run 400 Meters
40 Air Squats
Max Reps Clean and Jerk (185#/125#)

     * your score is the total # of clean and jerks you get

Wednesday 8-7-13

6 Rounds
200 M Sprint
5 Muscle ups
10 KB Swings (80#/62#)
5 Thrusters (135#/95#) 

Tuesday 8-6-13

Front Squat
5-5-5-5-5

Barbell Lunge
10-10-10-10-10

Monday 8-5-13

15-12-9
Hanging power snatch (115#/85#)
Overhead squat
Box Jump (24"/20")

Saturday 8-3-13

POWER CLEAN
5-5-5-5-5

THEN...

BULGARIAN SPLIT SQUAT
10-10-10-10-10

     * 10 reps each leg, so 20 total per set
     * Pick a weight and stick with that weight for all 5 sets of 10
     * The weight should feel heavy, but you are able to maintain perfect form

Friday 8-2-13

5 MIN AMRAP
20 HSPUS
Max Calorie Row

2 min rest

5 MIN AMRAP
800 Meter Run
Max rep DL (225#/135#)

2 min rest

5 MIN AMRAP
100 Du's (300 singles)
Max reps CTB Pull ups

    * your score is the total number of calories, dead lifts, and CTB pull ups combined