6.1.12

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

2) 3 Rounds
400M
20 Burpee
20 Hanging Leg Raise

5.30.12

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

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

5.28.12

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

2) 20 rounds
5 push ups
5 squats
5 situps

5.25.12

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

2) 6 Rounds
100 rope turns
10 Clapping pushups
10/side Cross Chops
20 Lateral Jumps

5.23.12

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

2) 50 Pullup
75 Pushup
50 Hanging Leg Raise
75 Squat

5.21.12

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

2) 800 M
25 Manmakers
800 M

5.18.12

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

2) 8 Rounds
10 Jump Squat
10 Elevated Pushup
200M

5.16.12

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

2) AMRAP in 12
5 Pullup
10 Pushup
15 Squat

5.14.12

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

2) 4 Rounds
600 M
Rest 2 minutes between rounds

5.11.12

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

2) 12 minutes
30/30 Burpees

5.9.12

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

2) 20-15-10
Pike Pushup
Dip
Pushup

5.7.11

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

2) 15 Minutes of
1 min. x Jump Rope
1 min. x Pushup
1 min. x Squat
1 min. x situp
1 min. x rest

5.4.12

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

2) 3 Rounds
12 Squat Thrust
24 Pushup
36 Squat
400M

5.1.12

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

2) 5 Rounds
10 Burpees
20 Lunges
30 Squats