4.2.12

1) Shoulder Press
6 x 3

2) AMRAP in 12 minutes
5 Elevated Pushups
10 Weighted situps
15 Jumping Squats

3.30.12

1) Front Squat 6 x 3

2) 3 rounds
FGB

3.28.12

1) Deadlift 6 x 3

2) Run 1 mile
for every minute running do 15 squats

3.26.12

1) Shoulder Press 6 x 3

2) AMRAP in 15 min.
5 Pullup
10 Pushup
15 Squat

3.23.12

1) Back Squat 5 x 5

2) 3 rounds
Weighted 400M
10 Pullup/Row
10 Dip (ring or box)
10 Russian Twist with 400M weight

3.21.12

1) Bench Press 5 x 5

2) 10 Rounds
25 ft Bear Crawl
10 Pushup
25 ft Bear Crawl
10 Squat

3.19.12

3.19.12
1) Deadlift 6 x 3

2) 5 Rounds
5 x Deadlift
Power Clean
Front Squat
Push Press