AUGUST 1, 2012

RUN
BURPEES
KB SWING 50/35
WALL BALL 20/14
200M, 21, 400M, 15, 800M, 9
FOR TIME

JULY 31, 2012

1 MILE RUN
RECOVER 2 MIN
THEN
DBL UNDER
2 MIN AMRAP

JULY 30, 2012

10 HSPU
5 SNATCH 135/95
10 MIN AMRAP

JULY 26, 2012

10 PULL UPS
5 SNATCHES
10 MIN AMRAP

JULY 25, 2012

"DAE HAN"
800M RUN WITH BARBELL
3 ROPE CLIMBS
12 THRUSTERS 135/95
3 RDS FOR TIME

JULY 24, 2012

50 DBL UNDER
30 SIT UPS
10 BALL SLAMS
4 RDS FOR TIME

JULY 23, 2012


20 BOX JUMPS 24/18
10 C2B PULL UPS
10M HS WALK
4 RDS FOR TIME

JULY 20, 2012

BAND SPRINTS
20 YRDS X 10
50 YRDS X 5
100 YRDS X 2

JULY 19, 2012

SQUAT CLEAN 185/135
BAR MUSCLE UPS
9. 6. 3
FOR TIME

JULY 18, 2012

50 DBL UNDERS
30 WALL BALL
20 HR PUSH UPS
1 ROPE ASCENT
400M RUN
3 RDS FOR TIME

JULY 17, 2012

100M SPRINT
10 HSPU
15 ROLLING STAND UPS
10 PISTOLS (5/5)
15 MIN AMRAP

JULY 16, 2012

HANG CLEANS 10. 10. 10

POWER CLEANS 5. 5. 5. 5

SQUAT CLEANS 3. 3. 3. 3

JULY 14 ,2012

"TEAM CHIPPER"
30 STRAIGHT LEG SIT UPS
30 DEADLIFT 185/135
30 DBL UNDERS
30 OHS 65/45
30 PULL UPS
8OOM RUN
* TEAMS OF 5
DONE AS A REALY FROM MOVEMENT TO MOVEMENT

JULY 13 ,2012

20 SQUATS
15 BURPEES
10 PULL UPS
5 RDS FOR TIME

JULY 12, 2012

50 BACK SQUATS 135/105
800M RUN
50 FRONT SQUATS 115/85
800M RUN
50 OHS 95/65
800M RUN
FOR TIME

JULY 11, 2012

SQUAT SNATCH

JULY 10, 2012

15 HANG CLEANS 95/65
30 BOX JUMPS
45 DBL UNDERS
15 MIN AMRAP

JULY 10, 2012

400M RUN
THEN
5 PULL UPS
10 PUSH UPS
15 SQUATS
10 RDS
THEN
400M RUN
FOR TIME

JULY 8, 2012

"DOUG'S 36"
36 POWER SNATCH 95/65
36 WALLBALL 20/16
36 OHS 95/65
36 PUSH UPS
36 SDHP 95/65
36 PULL UPS
36 CLEAN & JERK 95/65
FOR TIME

JULY 6, 2012

1 MILE RUN
FOR TIME

JULY 5, 2012

"CHEST CLIMB"
15 HR PUSH UPS
1 ROPE CLIMB
8 MIN AMRAP

JULY 4, 2012

"THE 4TH"
20 KB SWINGS 50/35
15 BOX JUMPS 24/18
10 POWER CLEANS 115/85
5 L SIT PULL UPS
6 RDS FOR TIME


JULY 3, 2012

21 DB SQUAT CLEANS
800M RUN
3 RDS FOR TIME

JULY 2, 2012

MAX BURPEES
30 SEC WORK
30 SEC RECOVERY
20 RDS