Workout of the Day: 01 AUG 10

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Workout of the Day: 31 JUL 10

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Workout of the Day: 28 JUL 10

Run 5K

Workout of the Day: 27 JUL 10

"Roy"
Five rounds for time of:

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

Workout of the Day: 26 JUL 10

Rest Day

Workout of the Day: 22 JUL 10

Rest Day

Workout of the Day: 19 JUL 10

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
21 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Workout of the Day: 18 JUL 10

Rest Day

Workout of the Day: 17 JUL 10

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatc

Workout of the Day: 12 JUL 10

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

Workout of the Day: 11 JUL 10

Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters

Workout of the Day: 09 JUL 10

"Johnson"
Complete as many rounds in 20 minutes as you can of:

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

Workout of the Day: 08 JUL 10

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Workout of the Day: 07 JUL 10

225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Workout of the Day: 06 JUL 10

Rest Day

Workout of the Day: 04 July 10

Bike 30K