07 JUL 2012 - Heavy Deadlift

HEAVY: Deadlift Between each set perform: 30 Double Unders INTENSITY: Rest Day RESET: 2 Rounds of: 60 second Squat Bridge 60 second Plow Pose 10 Samson Lunge steps 10 Bear Crawl Steps

06 JUL 2012 - Run, Box Jumps, GHD Sit-Up, Deadlift

HEAVY:
Push-Jerk
Between each set perform:
5 KB Swings (2p/1.5p)
7 KB Deadlift (2p/1.5p)

INTENSITY:
3 Rounds for time of:
400m Run
21 Box Jumps (24/20)
15 GHD Sit-Ups
9 Deadlift (225/185)

RESET:
15 Good Mornings (bar only)
15 Spiderman Lunge steps
15 Bear Crawl steps
5 Wall Walk-Ups

05 JUL 2012 - Goblet Squats, Pull-Ups

HEAVY:
Overhead Squat
Between each set perform:
7 Push-Ups
7 Hollow Rock

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Rep rounds of:
Goblet Squat (2p/1.5p)
Pull-Up

RESET:
2 Rounds of:
10 Landmine Obliques
10 Cobra Push-Ups
10 Samson Lunge (stretch) (1 leg, 1 rep)

04 JUL 2012 - Tumilson

HEAVY:
None

INTENSITY:
Happy 4th of July!

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells


RESET:
None

03 JUL 2012 - KB Clean and Jerk, Box Jumps

HEAVY:
Power Clean
Between each set perform:
5 Jump Squats
2 Hip Ups

INTENSITY:
21, 15, 9 rep rounds of:
KB Clean and Jerk (1.5p / 1p)
Box Jump (30/24)

RESET:
20 Suspended Plank to Elbows

02 JUL 2012 - Heavy Back Squat

HEAVY:
Back Squat
Between sets perform
5 Ball Slams
15 Double Unders

INTENSITY:
Rest Day

RESET:
Run 5k

01 JUL 2012 - "Nasty Girls"

HEAVY:
Rest Day

INTENSITY:
Nasty Girls
3 Rounds for Time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

RESET:
2 Rounds of:
25 V-Ups
10 Landmine Cross Chops (45/25)
25 Hollow Rocks