Wall Ball Shots, Box Jumps, Kettle Bell Swings

08/08/13

50-40-10 reps of:
Wall Ball Shots (20)
Box Jumps (24")
Kettle Bell Swing (55)

Knees to Elbows, Pushups, Pullups, GHD Situps, Thruster

08/07/13

3 rounds of:
Knees to Elbow x 20
Pushups x 20
Pullups x 10
GHD Situps x 20
Thruster (95) x 10
(24:00)

Clean, Ring Dips, Wall Balls, Double Unders

08/06/13

Reps of 21-15-9, for time:
Hang Clean (135)
Ring Dips
(7:20)

For time:
Wall Ball Shots (20) x 21-18-15-12-9-6-3
Double Unders x 42-36-30-24-18-12-6
(11:18)

Situp, Pushup, Rope Climb, Muscle-Ups, Bike 10k, Run 5k

08/04/13

8 rounds of:
Situps x 25
Hand-Release Pushups x 25
---
10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
---
Bike 10k
Run 5k

Rings, BF Kip, Flags, Handstand Walk, & Legs

08/02/13

1 hour of skill work:
Butterfly Kipping
Ring Work
Flags
Handstand Walk
---
Lunges x 100
5 rounds of:
Front Squat (135) 10
Rear Squat (135) 10
Body Squat (135) 10
rest 60 seconds
---
Leg Press (460) 20, (540) 20, (630) 20, 15
Calf Raises (190) 15, (250) 15, 15, 15

W1: Run 2 miles, Bench Press, Pushups, & W2: "JT", Ring Pushups, Chin Ups, Row 2k

08/01/13

Workout 1:
Run 2 miles
Bench Press (135) Max Reps, (175) MR, (225) MR x 2
Pushups x 100

Workout 2: "JT" plus
21-15-9 of:
Handstand Pushups
Ring Dips
Pushups
(8:09)

3 rounds of:
Ring Pushups x 10
Chin Ups x 10
---
Row 2k (AFAP)

Bike, Slam Ball, Muscle-Up, Deadlift, Thruster, Squat, Bike

07/31/13

Bike 7 miles

2 rounds of:
Slam Ball (20) x 5
Muscle-Up (bar) x 10
Slam Ball (20) 5
Dead Lift (115) x 30
SLam Ball (20) 5
Thruster (45) x 40
Slam Ball (20) 5
Squat x 50
---
Bike 7 miles