23/10/2013

15 rounds of:
200m Run
5 Pull-Ups
5 Push-Ups
5 Squat
5 Swing
5 Sit-Ups
5 DB Thrusters

22/10/2013

10 rounds of:
200m Sprint
10 TRX Row
10 Push-Ups
10 Swing
10 V-Ups

15/10/2013

A. 5 rounds of:
200m Run
5 Clean & Jerk
10 Bench Press
15 Squat

B. 5 rounds of:
5 Snatch
10 TRX Row
15 Push-Ups

14/10/2013

400m Run
5 rounds of:
10 Swing
10 Bench Press
25 Sit-Ups

400m Run
5 rounds of:
10 Thrusters
10 DB Row

400m Run
10 Rounds of:
5 Pull-Ups
10 Push-Ups

400m Run

12/10/2013

20 rounds of:
200m Run
3 Pull-Ups
6 Push-Ups
9 Squat

10/10/2013

A. For time:
11 Push-Ups
22 Swing
11 DB Snatch right
22 Knees 2 Elbows
11 DB Snatch left
22 TRX Row
11 Dead Lift

B. 5kh

08/10/2013

7 rounds of:
7 Push-Ups
7 Thrusters
7 Knees 2 Elbows
7 Dead Lift
7 Burpees
7 Swing
7 Pull-Ups

07/10/2013

A. 5 rounds of:
200m Sprint
5 Pull-Ups
10 Push-Ups
15 Squat

B. 5 rounds of:
200m Sprint
10 DB Row
10 Bench Press
10 Split Squat

04/10/2013

A. 5 rounds of:
5 Clean & Jerk
10 Bench Press
15 Squat

B. 5 rounds of:
5 Snatch
10 DB Row
15 Push-Ups

01/10/2013

A. 5 rounds of:
400m Run
5 Clean & Jerk
5 Pull-Ups

B. 5 rounds of:
400m run
5 Snatch
5 Bench Press

C. 5 rounds of:
200m Run
5 ManMaker