Tuesday 3 December

Squat
3x5

21-15-9
DB Hang Squat Cleans (40/25)
Burpees

Sunday 1 December 2013

Deadllift (DL) 3rm  (PR)

AMRAP 10 mins:
10 Pushups
10 KB swings (53#)
10 goblet lunges (53#)

Friday 29 November 2103

Squat: 3x5

Power Clean (PC): 5x3

15 min AMRAP:
5 Pullups
7 Push Press
9 Knees to Elbows (K2E)

Monday 25 November 2013

Squat 3x5

30 Burpees
5 Rounds
8 Ring Dips
8 Pistols

Saturday 23 November 2013

Bench Press: 3x5

4 Rounds for Time:
Row 500m
20 Box Jump Over, 24/20
Rest one minute

Thursday 21 November 2013

4 Rounds

8 Deadlifts (275/185)
12 Burpees
40 Double Unders
Rest 2 Minute