January 22, 2014

Wed. 1/22/14

2min. Jump Rope Front Squat 10-8-8-6 Dips 4×5 ring or stationary 4 Rounds 3 […]
January 20, 2014

Tues. 1/21/14

SP 4×8 PP 4×3 5 Rounds 2 PS 4 HPS 6 OHS 4 BB […]
January 20, 2014

Mon. 1/20/14

I-Run 20 Burpees 20 Pull Ups 20 HC&J (135/103) (115/88) 300m Run 15 Burpees […]
January 18, 2014

Sat. 1/18/14

EMOM 30min. 7 Thrusters – 1st min 7 HPC & Jerk – 2nd min […]
January 16, 2014

Fri. 1/17/14

Deadlifts 4×10 Buy in: 5 Burpees I-Run 1-2-3-4-5-6-7-8-9-10-8-6-4-2 Pull Up Push Up Air Squat […]
January 16, 2014

Th. 1/16/14

Buy In: 2 I-Runs 4 Rounds 16 Russian KBS (32/24) 12 SDHP (105/78) 8 […]
January 15, 2014

Wed. 1/15/14

PP 10-8-8-6-6 – Strict SJ 5×2 – Build to Mod. Heavy, focus on mechanics […]
January 13, 2014

Tues. 1/14/14

Buy In: 70th Run 21-15-10-6-3 WBS (21/14) Butterfly Sit Ups BR Thrusters (115/88) (100/73) […]
January 12, 2014

Mon. 1/13/14

Power Cleans 5-5-3-3-3-1-1-1-1 Clean & Jerk 4×2 – (use full squat and split jerk. […]
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