November 4, 2013

Mon. 11/4/13

SP 4×8 BSquat 10-8-6-4-2 Upright Row 4×12 (keep wt light to moderate) 4 Rounds […]
October 31, 2013

Fri. 11/1/13

BSquat 20-20-20 FSquat 10-8-6-4-2-2-2 DB Incline 12-10-8-6-4 DB Flat 12-12-12-12 SLDL 8-8-6-6-4-4
October 31, 2013

Th. 10/31/13

Jerks 3-3-2-2-2-1-1-1-1 ————————— Buy in: 10 Burpees 200m Run 20 Pull Ups 10 Burpees […]
October 29, 2013

Wed. 10/30/13

Deadlift 10-8-6-4-2 ———————– Buy In 200m Run 1 Rope Climb I-Run 1 Rope Climb […]
October 28, 2013

Tues. 10/29/13

No 2pm training today SP 8-8-8-8 ————- PP 3-3-2-2-2 —————- 2-4-6-8-10-8-6-4-2 HSPU – woman […]
October 27, 2013

Mon. 10/28/13

Back Squats 10-8-6-4-2 ————————— On a continuous clock: 3 Rounds 8 Deadlifts 4 Hang […]
October 24, 2013

Fri. 10/25/13

Back Squats 5 x 5 Build To Heavy ————————————– Lift Offs 4 x 3 […]
October 23, 2013

Th. 10/24/13

Hang Snatch High Pull 3-3-3-3-3 Build to Mod. Pull should be to chin level […]
October 23, 2013

Wed. 10/23/13

DL 8-8-6-6-4-4 —————— Dips 12-10-8-6-4 ——————— Skull Crushers 12-12-12-12 ——————————- 3 Rounds 20 WBS […]
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