Workout of the Day: 01 JULY 10

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

Workout of the Day: 28 JUN 10

Rest Day

Workout of the Day: 27 JUN 10

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

Workout of the Day: 26 JUN 10

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

Workout of the Day: 25 JUN 10

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

Workout of the Day: 24 JUN 10

Rest Day

Workout of the Day: 23 JUN 10

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps

Workout of the Day: 22 JUN10

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

Workout of the Day: 21 JUN 10

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Workout of the Day: 19 JUN 10

Overhead Squat 1-1-1-1-1-1-1 reps

Workout of the Day: 18 JUN 10

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Workout of the Day: 17 JUN 10

Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternating

Handstand walk 20 yards

Workout of the Day: 16 JUN 10

Rest Day

Workout of the Day:15 JUN 10

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Workout of the Day: 14 JUN 10

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Workout of the Day: 13 JUN 10

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Workout of the Day: 12 JUN 10

Rest Day

Wrokout of the Day: 11 JUN 10

15 rounds for time of:

5 Pull-ups

10 Push-ups

15 Squats

Workout of the Day:10 JUN 10

Deadlift 5 X 5 reps, record weights.