Tues 12/4/12
2 Rounds 15min Cap 400m Run 10 Split Squat Jumps (5 per side) 10 Air Squats 20 DU 4 Rounds E3MOM 200m Run 6 Rounds 15min Cap I-Run 5 Chins
Mon 12-3-12
Super Set Shoulder Press 5-5-5-5-5 Alt. DB Shoulder Press 5-5-5-5-5 On a continuous clock 3 Rounds 15 WBS (20@11/14@9) 12 KBS (32/24) 10 Box Jumps (24/20) Dutty Standards 2 Rounds 5 C2B Pull Ups 5 Burpee Box Jumps (24/20) Dutty Standards 200m Run
Sat Dec 1, 12
21-18-15-9 WBS KB SDHP Sit Ups Burpees 200m Run
Fri 11/30/12
Back Squats 1×20 5×5 1×20 SP 5×5 Pendlay Rows 3×5-8 Clean Pulls 3×5-8 10min EMOM 3 Hang Squat Cleans (165/125) 5 Strict Push Ups