Month

September 2013

Monday

Workout of the Day Monday 14 minutes as many rounds as possible 20 overhead weighted walking lunge steps (#45/#25) 15 burpees 10 knees to elbows

Wednesday

Workout of the Day Daniel 50 Pull-Ups 400m Run 21 Thrusters (95/65lb) 800m Run 21 Thrusters (95/65lb) 400m Run 50 Pull-Ups

Tuesday

Workout of the Day Tuesday 7:00 as many reps as possible 8 sumo deadlift high pull (#75/#45) 8 wall ball shots (#20/#14)(10’/9′) 2:00 rest 7:00...
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Monday

Workout of the Day Monday For time 1K row 30 deadlifts (#185/#135) 100 double unders 30 power cleans (#135/#85) 1K Run 30 shoulder to overhead...
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Friday

Workout of the Day Friday 3 rounds for time 500 meter row 12 deadlifts (#225/#135) 21 box jumps (24″/21″)