21DEC10

21-15-9

105# PC

Pull ups

Run 800 m

21-15-9

105# PJ

KTE

20DEC10

4 RFT:

15 BP @ 175#

15 Clapping push ups

15 KTE

Run 400 m

18DEC10

Deadlift 8-6-5-5-5-3-3-1: 295/315/325/325/325/335/345/345

Chipper: 15x DL @ 90% 3 RM (310), 10x weighted step up (35x2), 6 x 25 yd sprint

Run 1 mile

80 sit ups

16DEC10

Morning:

AMRAP in 30:

5 135# PC&J

20 24" box jumps

Baseline: 21-15-9 pull-ups, squats

Strength: Work to 3RM Push Press (PP)

Stamina: Chipper: 15 x PP @ 95% 3RM, 75 x SDHP (75#),

Work Capacity: AMRAP 30 minutes:

• 5 x Hand Stand Push-up
• 10 x Toes to Bar
• 15 x KB swing (55#)

14DEC10

Baseline: 4 rounds of Barbell Complex (85#-105#) w/push up chaser

Strength: work up to 3RM squat clean: 195

Stamina: 5 rounds: 3 squat cleans @ 90% 3RM, 15 KTE, 50 m buddy carry

13DEC10

Warm up: 100 push ups, 200 m lunges

Lumberjack 20

20 275# DL

Run 400 m

20 95# OHS

Run 400 m

20 75# DB swings

Run 400 m

20 C2B pull ups

Run 400 m

20 Burpees

Run 400 m

20 24" box jumps

Run 400 m

20 45# DB squat cleans

9DEC10

Strength: Back Squat 8 - 8 - 6 - 6 - 4 - 4 - 2 - 2 - 1 - 1

Work Capacity: 10 rounds for time of:

• 1 x Rope Ascent
• 29 x Back squat (95#)
• 10 meter Bar Bell Farmers carry (135#

225-225-240-240-255-255-270-270-285-300

7DEC10

Baseline: 100 x O/H squat w/ PVC, 100 x Double-unders

Work Capacity: 6 RFT with 20# vest:

• 10 x Man Maker (35# DB)
• 30 x KB swing (55#)
• Run 800M

6DEC10

Baseline: 3 rounds: 20 wall balls, 20 push ups, run 400

Horrible hundred:

2 rounds:

• 50 x Box Jumps (24")
• 50 x Pull-ups
• 50 x KB swing (55#)
• 50 steps walking lunge
• 50 x Knee-to-Elbow
• 50 x Push-Press (95#)
• 50 x GHD back Extension
• 50 x Wall Ball (20#)
• 50 x burpee
• 50 x Double under

5DEC10

Bench 5x5- 210 (1:30 rest)

Pull ups 2x10 @ 1:00 rest

Chin ups 2x10 @ 1:00 rest

Every minute for 10 minutes:

3 Power Cleans @ 185

6 Ball slams