31-Oct-11, LSRF

3 x 20 back squat (115)

3 x 50 yrd. low bar prowler push

3 x 10 GHD

For time: 16:22

100 KB swings (53)
100 Double unders
100 sprinter situps
run 400m

Monday 10-Oct-11, LSRF

Band box squat 8 x 3

3 Rounds: .45 sec work/ .15 sec rest

Sumo DL (135/ 95)

Burpee

Row

Rest 5 min.

3 Rounds: .45 sec work/ .15 sec rest

Squat

Prisoner lunge

Row

Friday 7-Oct-11, LSRF

Box squat 1 rep. max (225)

3 x 15 KB elev. DL
3 x 50 yr. prowler

3 x 8 ea. leg pistols
2 x 10 GHD

Thursday 6-Oct-11, LSRF

KB (26) press - 3 rounds 60 sec. on/off

for time (11:44)

10,9,8,7,6,5,4,3,2,1 Chin-ups
2,4,6,8,10,12,14,16,18,20 push-ups

Wednesday 5-Oct-11, LSRF

3 Rounds:

Death loop x 2

BB Russian twists x 20

Back bridge x 10

GHD sit up x 20

KB pull through x 15

Tuesday 4-Oct-11, LSRF

Bench press x 1 rm

A1. BB floor press 3 x 5

A2. DB bent row 3 x 12

B1. Ring dips 3 x 20

B2. Behind neck pull up 3 x 8

C1. Tricep work 3 x 20

C2. Ab work 3 x 20