Saturday 12/18/10 - Sunday 12/19/10

Rest Days.

Friday 12/17/10

As Many Rounds As Possible in 20 Minutes of:

5 Pull-Ups
5 Ring Dips
5 Overhead Squats (75lb)

Post rounds completed to comments.

Thursday 12/16/10

For time:

1000m Row
50 Thruster (45lb)
30 Pull-Ups

Post time to comments. Compare to Monday 9/6/10.

Wednesday 12/15/10

Run 5K for time.

Post time to comments.

Tuesday 12/14/10

"The Chief"

Conduct 5 rounds of

3 minute AMRAP:

3 Power Clean (135lb)
6 Push-Ups
9 Squats

1 minute rest between rounds. Count rounds consecutively by picking up where you left off after each previous round.

Post rounds completed to comments. Compare to Friday 6/11/10.

Monday 12/13/10

Conduct 7 Rounds for Time of:

10 Pull-ups
5 Push Press Behind Neck (85lb)
5 Overhead Squats (85lb)
10 Box Jumps (24 inch box)

Post time to comments.

Saturday 12/11/10 - Sunday 12/12/10

Rest Days.

Friday 12/10/10

Run 30 minutes for max distance.

Post distance to comments.

Thursday 12/9/10

5 rounds untimed for max reps:

Bench Press (Bodyweight)
Pull-Ups

Post reps per round to comments. Compare to Monday 4/26/10.

Wednesday 12/8/10

Conduct 21-15-9 Rep rounds of the following:

Deadlift (225lb)
Ring Dips

Post time to comments. Compare to Wednesday 9/15/10.

Tuesday 12/7/10

AMRAP in 12 minutes of:

10 Power Snatch (75lb)
7 Lateral burpees

Rest as necessary then conduct untimed:

3x20 GHD Sit-Ups

Post rounds to comments.

Monday 12/6/10

Conduct 4 rounds for time of:

4 Clean & Jerk (135lb)
Row 500m

Rest 3 minutes between rounds.

Saturday 12/4/10 - Sunday 12/5/10

Rest Days.

Friday 12/3/10

5 rounds for max reps of:

Bench Press (bodyweight)

Post reps to comments.

Thursday 12/2/10

Conduct 4 rounds for time of:

25 Pull-Ups
Run 400m

Post time to comments.

Wednesday 12/1/10

Conduct Tabata Intervals for the following:

Jump Rope
Push-Ups
Box Jumps (20")
Sit-Ups

Tabata interval consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest.