Workout of the Day: 31 AUG 10

Rest Day

Workout of the Day: 30 AUG 10

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms

Workout of the Day: 29 AUG 10

Back Squat 3-3-3-3-3 reps

Workout of the Day: 28 AUG 10

21-18-15-12-9-6 and 3 rep rounds of:Sumo deadlift

high-pull, 75 pounds

Push jerk, 75 pounds

Workout of the Day: 27 AUG 10

Rest Day

Workout of the Day: 25 AUG 10

Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Workout of the Day: 23 AUG 10

Rest Day

Workout of the Day:22 AUG 10

400 meter Walking lunge

Workout of the Day: 21 AUG 10

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Workout of the Day: 20 AUG 10

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Workout of the Day: 19 AUG 10

Rest Day

Workout of the Day: 17 AUG 10

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Workout of the Day: 16 AUG 10

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Workout of the Day: 13 AUG 10

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Workout of the Day: 12 AUG 10

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Workout of the Day: 10 AUG 10

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

Workout of the Day: 09 AUG 10

Three rounds for time of:

95 pound Ground to overhead, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice

Workout of the Day: 08 AUG 10

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Workout of the Day: 07 AUG 10

Rest Day

Workout of the Day: 06 AUG 10

Five rounds for time of:

5 Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups

Workout of the Day: 05 AUG 10

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

205 pound Deadlift, 20 reps

Workout of the Day: 04 AUG 10

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Workout of the Day: 02 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Workout of the Day: 02 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball