2.1.12

1) Floor Press 3 x 5

2) 20-15-10
Headstand or Pike Pushup
Dip (ring or box)
Pushup

1.30.12

1) Front Squat 8 x 3

2) 5 Rounds
50 Squats
50 Situps

1.27.12

1) Front Squat 8 x 3

2) 2 Rounds
20 Double Unders (sub 100 rope jumps)
20 Box Jumps
20 Swings
20 Hanging Leg Raise
20 Push-up
20 Burpees

1.25.12

1)Push Press 8 x 3

2)20 rounds
5 push ups
5 squats
5 situps

1.23.12

1) Front Squat 8 x 3

2) 50-40-30-20-10
Push-ups
Sit-ups
Squats
Body Row

1.20.12

1) Front Squat 8 x 3

2)100 Jump Rope
50 squats
100 Jump Rope
40 push ups
100 Jump Rope
30 sit ups
100 Jump Rope
20 mountain climbers
100 Jump Rope
10 burpees

1.18.12

1) Push Press 8 x 3

2) 100 Pushups
100 Squats
100 Situps

1.16.12

1) Front Squat 8 x 3

2) 12 Rounds
30 sec Burpee
30 sec Rest

1.13.11

1) Front Squat 8 x 3

2)
77 Double Unders
66 Push-ups
55 Sit ups
44 DB Swings
33 Hanging Leg Raise
22 Box Jumps
11 Burpee

1.11.12

1) Push Press 8 x 3

2) With a running clock one will complete one burpee in the first 60 seconds, then two burpees in the second minute and three in the third and so on until failure.

1.9.12

1) Front Squat 8 x 3

2) Five Rounds
20 Lateral Burpees
25 Box Jumps

1.5.12

1) Front Squat 8 x 3

2) AMRAP in 15:00
3 Elevated Pushup
6 Pull-ups
9 Hanging Leg Raise

1.4.12

1) Push Press 8 x 3

2) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed.

1.2.12

1) Front Squat 8 x 3

2) 10-9-8-7-6-5-4-3-2-1
Jumping Squat
Clapping Push-up
Hanging Leg Raise