Thursday 130919

Three rounds for time of:

Knees to elbows, 21 reps

1 1/2 pood Kettlebell swing, 21 reps

Push-ups, 21 reps

Rope climb, 3 trips

20 inch Box jump, 21 reps

Back extension, 21 reps

Walking lunge, 150 ft

Holleyman

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep

Tuesday 130917

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Sunday 130915

Snatch 1-1-1-1-1-1-1 reps

Saturday 130914

Squat clean 1-1-1-1-1-1-1 reps

Friday 130913

Split Jerk 1-1-1-1-1-1-1 reps

The Don

"The Don"

For time:

66 Deadlifts, 110 pounds

66 Box jump, 24 inch box

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55 pounds

66 Wall ball shots, 20 pound ball

66 Burpees

66 Double-unders

Tuesday 130910

Back Squat 3-3-3-3-3 reps

Monday 130909

21-15-9 reps of

Hang squat clean, 50 pound dumbbells

Handstand push-ups

Barbara

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.