25 pull ups
25 push ups
25 sit ups
25 squats
50 pull ups
50 push ups
50 sit ups
50 squats
75 pull ups
75 push ups
75 sit ups
75 squats

28:07

Groundhog Annie

50-50-50-50-50
Double Unders
Set Ups

12:41

12/05/09

AMRAP 20:
10 kb snatch lunges (26#)
10 1-legged push ups
10 jumping squats
10 leg raises

10+1/2 rounds

AMRAP 20:
25 burpees
15 bw back squat (165#)

3+1/2 rounds

12/02/09

10-9-8-7-6-5-4-3-2-1
HSPU (box)
L-Pull Up

11:55

Deadlift 3-3-3-3

275-295-315-325

AMRAP 8:
6 hand stand push ups
8 burpees

4 rounds

15 burpees
25 pull ups
50 push ups
75 sit ups
100 squats
75 sit ups
50 push ups
25 pull ups
15 burpees

18:02

(Almost) 5k Plus
4 Rounds:
20 push ups
40 squats
1200 km run

25:28

11/27/09

Push Pres
5-5-5-5
115-125-135-145(m-4)

Tabata Mash Up
Squats/Jumping Lunges
259

“Be the Turkey”
AMRAP 20
10 Turkey Squat Cleans
10 Fly Turkey, Fly
15m Gobble walk
1 Walk around the Turkey
200m Turkey Race

20# MB

5+1/5

11/24/09

Deadlift
5-5-5-5-5

225-250-270-275-280(2)

7 Rounds
15 box jumps (32”)
25 sit ups

10:57

10 rounds:
12 pull ups
12 burbees

20:57

50 thrusters (15#dbs)
50 kb swings (44#)
50 push ups
50 sit ups
50 burpees

13:06

11/20/09

AMRAP 20’:
5 thrusters
7 hang power cleans
10 sumo dl high pull
(95#)

7+2/3

11/19/09

3 Rounds:
500m row
40 squats
30 sit ups
20 push ups
10 pull ups

16:25