2.29.12

1) Snatch Grip DL 5 x 3

2) 4 Rounds
10 Ball Slam
10 Dips
10 Hanging Leg Raises

2.27.12

1) Push Press 10 x 3

2) 20 – 2 Plyo Pushups
2 – 20 KTEs
Alternate

2.24.12

1) Front Squat 8 x 3

2) 12 round
30 sec jump rope
30 sec pushup
30 sec rest

2.22.12

1) Floor Press 5 x 5

2) 3 Rounds
Leg Blaster
15 Burpees

2.20.12

1) Power Clean 5 x 3

2) AMRAP in 12 Minutes
5 Pullup
10 Situp
15 Tuck Jump

2.17.12

1) Bench Press
5 x 5

2) AMRAP in 15
5 pullup
10 pushup
15 squat

2.15.12

1) Deadlift
5 x 3

2) 10 rounds
30/30
12” burpees

2.13.12

1) Overhead Squat
8 x 3

2) 20-15-10
Power Clean
Dips (Box or Rings)

2.10.12

1) Power Clean+PP
5 x 2 + 3

2) 2 Rounds FGB
Box Jump
DB Thruster
Jump Rope
DB Push Press
Sit up
Rest

2.8.12

1) Back Squat 5 x 5

2) Squats OTM BTM x 3 or 20 minutes total

2.6.12

1) Shoulder Press
10 x 3

2) 5/side DB snatch
5/side DB Swing
5/side DB Clean
5/side DB Press
10 burpees btn each

2.3.12

1) Power Clean 5 x 3

2) 3 rounds
Max elevated pushup
Max Pullup
Rest 2 minutes btwn rounds