9.30.11

Total Victory Training:
Push Press
5,5,3,3,1

100 Rope Jump
Burpee 10
100 Rope Jump
Burpee 9
100 Rope Jump
Burpee 8
……
finish with 1 Burpee

9.28.11

Total Victory Training:
Deadlift
5,5,3,3,1

5 Rounds
BB Complex
5 x Row
5 x Power Clean
5 x Push Press
5 x Good Morning

9.26.11

Total Victory Training:
Bench Press
5,5,3,3,1

4 Rounds
400M
15 BB Row
15 Pushup

9.23.11

Total Victory Training:
Front Squat
5,5,3,3,1

2 Rounds of 1 minute of each
Burpee
Step Up
Push Press
Ring Row
Situp
Rest

9.21.11

Total Victory Training:
Push Press
5,5,3,3,1

3 Rounds
5 Pike Pushup
10 Clapping Pushup
15 Pushup

9.19.11

Total Victory Training:
Deadlift
5,5,3,3,1

3 Rounds
15 Lateral Burpee
15 Pullup
15 Weighted Situp

9.16.11

Total Victory Training
Bench Press
5,5,3,3,1

3 Rounds
400M
20 Pushup
20 Hanging Leg Raise

9.14.11

Total Victory Training
Front Squat 5-5-3-3-1

4 rounds
100 M
50 ft walking lunge
50 ft flying burpee

9.12.11

Total Victory Training:
Push Press 5-5-3-3-1

3 Rounds
400M
25 squat
10/arm DB push press

9.9.11

Total Victory Training:
Deadlift
5-5-3-3-1


100M w/45#
10 Burpee
100M
8 Burpee
And so on to
100M
2 Burpee

9.7.11

Total Victory Training:
Bench Press
5,5,3,3,1

5 Rounds
BB Complex
5 x Row
5 x Power Clean
5 x Push Press

9.5.11

Total Victory Training:
Front Squat
5,5,3,3,1

AMRAP in 10 Minutes
5 Pullup
10 Pushup
15 Squat

9.2.11

Total Victory Training:
Push Press
5,5,3,3,1

5 Rounds
100M
10 Box Dip
25 Weighted Situps
10 Pushup

Remember evening class moved to 6 p.m. on Fridays.