A)7 Sets (RE2M)
BB Step Back Lunges (from the front rack) x 10/sd (115/75)
B)12min AMRAP
Pull Ups x 5
Push Ups x 10
Sit Ups x 15
Friday October 11th 2013
A)Work up to your 4RM over 8 sets (Rest 2:30)
BB Back Squats
B)12min AMRAP
200m Run (.12)
Max Reps Pull Ups
Once you finish your run start the pull ups doing as many reps as possible without letting go of the bar, once you do, go back to the run and repeat until time runs out. Your final score is how many pull ups you can complete in 12 min 
BB Back Squats
B)12min AMRAP
200m Run (.12)
Max Reps Pull Ups
Once you finish your run start the pull ups doing as many reps as possible without letting go of the bar, once you do, go back to the run and repeat until time runs out. Your final score is how many pull ups you can complete in 12 min
Thursday October 10th 2013
A)As Heavy as you can for weighted exercises and as many reps as you can for body weight exercises. 6 Sets (45sec rest in between exercises)
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)8min AMRAP
KB Turkish Get Ups x 3/sd (20/12)
KB One Arm Swings x 15/sd (20/12)
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)8min AMRAP
KB Turkish Get Ups x 3/sd (20/12)
KB One Arm Swings x 15/sd (20/12)
Wednesday October 9th 2013
A)7rnds of 7reps 2min rest
BB Push Press (115/75)
Box Jumps (36/32)
B)7rnds of 7reps 2min rest
SDHP (115/75)
Double Unders x 10
C)DB Ext Rotations +10 x 3
BB Push Press (115/75)
Box Jumps (36/32)
B)7rnds of 7reps 2min rest
SDHP (115/75)
Double Unders x 10
C)DB Ext Rotations +10 x 3
Tuesday October 8th 2013
A)7 sets of (1 min in between exercises)
Pull Ups x Max reps without letting go of the bar
Clapping Push Ups x Max reps without touching your knees to the ground
B)21-15-9
BB Front Squats (115/75)
Burpees
Pull Ups x Max reps without letting go of the bar
Clapping Push Ups x Max reps without touching your knees to the ground
B)21-15-9
BB Front Squats (115/75)
Burpees
Monday October 7th 2013
A)6 Sets as heavy as you can get (RE:2:30)
KB Clean/Press x 5/sd
B)For Time:
800m Run (.50)
20KBS (32/24)
10T2B
600m Run (.35)
20KBS (32/24)
10T2B
400m (.25)
20KBS (32/24)
10T2B
KB Clean/Press x 5/sd
B)For Time:
800m Run (.50)
20KBS (32/24)
10T2B
600m Run (.35)
20KBS (32/24)
10T2B
400m (.25)
20KBS (32/24)
10T2B
Friday October 4th 2013
A)8 Sets (do a set every 2min work up to your heaviest weight)
BB Thrusters x 10
B)1-10
Pull Ups
Box Jumps (32/28) 
BB Thrusters x 10
B)1-10
Pull Ups
Box Jumps (32/28)
Thursday October 3rd 2013
A)RE2:30/5R (as heavy as you can get)
KB Clean/Double Lunge x 5/sd
B)RE2:30/5R (as heavy as you can get)
Single Arm Swings x 10/sd
Butterfly Sit Ups x 10
C)5/200m Run Sprints
KB Clean/Double Lunge x 5/sd
B)RE2:30/5R (as heavy as you can get)
Single Arm Swings x 10/sd
Butterfly Sit Ups x 10
C)5/200m Run Sprints
Wednesday October 2nd 2013
A)7 Sets (45sec to 1 min in between exercises)
BB DL x 7 (build up to the heaviest weight you can do)
DB Chest Press x 7 (build up to the heaviest weight you can do)
10 min AMRAP
Trx Rows (Strict Form) x 10
Double Unders x 10
Burpees x 10
BB DL x 7 (build up to the heaviest weight you can do)
DB Chest Press x 7 (build up to the heaviest weight you can do)
10 min AMRAP
Trx Rows (Strict Form) x 10
Double Unders x 10
Burpees x 10
Tuesday October 1st 2013
Fight Gone Bad
This whole workout is for
reps. Spend 1min at each station then moving to the next with no rest. Once
done the fifth station take 1min rest and repeat.
3 Rounds
Wall-ball (20/14)
SDHP (75/55)
3 Rounds
Wall-ball (20/14)
SDHP (75/55)
Box jump
(20”)
Push-press
(75/55)
Row
(Calories)
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