Workout of the Day: 20 Dec 10

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

Workout of the Day: 19 Dec 10

"Nutts"
For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

Workout of the Day 17 Dec 10

Rest Day

Workout of the Day: 16 Dec 10

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Workout of the Day:15 Dec 10

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Workout of the Day: 14 Dec 10

Three rounds of:
10 Deadlifts
30 GHD situps

Workout of the Day: 13 Dec 10

Rest Day

Workout of the Day: 12 Dec 10

"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Workout of the Day: 10 Dec 10

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Workout of the Day: 09 Dec 10

Rest Day

Workout of the Day: 08 Dec 10

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Workout of the Day: 07 Dec 10

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Workout of the Day: 06 Dec 10

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Workout of the Day: 05 Dec 10

Rest Day

Workout of the Day: 04 Dec 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: 03 Dec 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: 02 Dec 10

Five rounds for time of:

Row 500 meters

135 pound Thruster, 7 reps