6.29.12

1) Power Curl
8 x 2
5 Rounds

2) 200M
10 Dip
25 Weighted Situps
10 Pushup

6.27.12

1) Floor Press
6 x 3

2) 3 Rounds
800M
50 situp
50 RDL

6.25.12

1) Front Squat
6 x 3

2) 5 Rounds
200 M
10 Diamond Pushups
10 Clapping
Pushup

6.22.12

1) Deadlift (three easy doubles; tomorrow is test day)
3 x 2

2) 3 rounds
400 M
20 swing
10 pullup

6.20.12

1) Shoulder Press
3-3-3-3

2) 200M
20 x Jumping Squat, Ring Row, Swings,
Lunges, Hanging Leg Raises, Pushups,
Good Mornings, Seated Russian Twist, Burpees, Broad Jump
200M

6.18.12
1) Back Squat
3-3-3-3

2) 10 minutes
30/30 Burpee

6.15.12

1) Bench Press
3-3-3-3

2) 8 rounds
30 sec. jump rope
30 sec Pushup
30 sec Squat
30 sec Situp
30 sec rest

6.13.12

1) Deadlift
5,4,3,2,1
2) AMRAP in 12 minutes
5 Elevated Pushups
10 Weighted situps
15 Jumping Squats

6.11.12

1) Shoulder Press
5,4,3,2,1

2) 4 Rounds
400M
30 swings
1 min. res

6.8.12

1) Back Squat
5,4,3,2,1

2)4 rounds
Run 60 sec.
Pushup 60 sec.
Squat 60 sec.
Rest 60 sec.

6.6.12

1) Bench Press
5, 4, 3, 2, 1

2) AMRAP in 15 minutes
5 Elevated Pushups
10 Weighted situps
15 Jumping Squats

6.4.12

1) Deadlift
5,4,3,2,1

2) 4 Rounds
10 Burpee
10 Chinnie
10 Pushup
10 Squat