Warm up:

4x barbell complex @ 75/85/95/105#

Work out:

1) 15x DL @ 235#

    15x BP @ 170#

2) 15-10-5

HSC/ lunge L / lunge R / push press @ 95#

situp

bench dip

hyper

pull up

6AM:

100x KB swing @ 60#

AM: 100x KB swing@ 60#

PM: 8.84 mile run

Warm up:

4RDS

5x (ea) TGU @ 10#

5x burpee

10x (ea) 20" box step @ 35#

Work out:

1) 5RDS

3x front squat @ 180#

3x KB military press ( 50#/60#) switch sides ea. round

2) 5RDS

15x power clean @ 115# fat bar

15x 24" elevated push up

3) 5RDS

10x box jump @ 24"

5x pullup

5x weighted sit up @ 45#

@ 6am: 100x KB swing @ 60#

Warm up:

6RDS

5x C&P @ 135#

Work out:

4RDS

30x KB swing @ 60#

15x weighted sit up @ 45#

30x jumping pullup

25x hyper

20x KB squat @ 60#

10x push up

Warm up:

3RDS

10x OHS ( bar)

10x push up

3x pullup

Work out:

AMRAP in 60 min

10x DL @ 135#

5x (ea arm ) one arm sit up @ 50# KB

10x push press @ 75#

10x KB swing @ 50#

3x (ea arm ) TGU @ 50#

finished with 13 RDS

Warm up:

5RDS

10x squat jump

10x pushup

5x bus drivers @ 25# (ea)

5x pvc halo (ea)

Work out:

3RDS

5x snatch to OHS @ 95#

10x Knees to elbows

3RDS

5x Sand bag C&P @ 80#

10x KB swing @ 60#

15x Ball slam @ 25#

Warmup:

5 RDS

20x KB swing @ 50#

7x jumping lunge (ea)

10x pushup

Work out:

FRAN

5 min 25 sec

30 min run with hills and sprint

Warm up:

5RDS

10x DL @ 135#

5x 1 arm C&P ( ea ) @ 50# KB

Work out:

5RDS

5x power clean: 155#/165#/170#/175#/185#

5x poor man's hyper 

5RDS

5x snatch to OHS : 75#/85#/95#/105#/115#

5x KB snatch (ea) @ 50#

4RDS

135' walking lunge w/ 45# vest

5x TGU (ea) @ 35#

Warm up:

4RDS

5x TGU @ 10# (ea.)

5x Burpee

10x 20" step up @ 35#

Work out:

DL @ 285# 3x every 50 sec. for 10 RDS  (30 reps total )

BP @ 170# 3x every 50 sec. for 10 RDS  ( 30 reps total )

5 RDS

15x KB swing @ 50#

3x TGU @ 35# (ea. side )

30m sled drag @ 80# ( 15 forward / 15 backward )

10x weighted sit up @ 45# (5 ea. side )

Warm up:

12 min. KB Complex @ 50# (1 min. on ea. exercise do not put KB down )

Halo / Fig. 8 / Snatch / 20" Step up

Work out:

5 RDS Of 1 min. on / 1 min. off: pull up bar dead hang

3 RDS

20x windshield wipers

30x bench dips

30x knees to elbows

20x KB swing @ 60#

30 minute run with hills and sprints

Warm up:

6RDS:

5x C&P @ 135#

Work out:

1) 4RDS

8x Front Squat @ 145#

15x sit up

2)

1 mi. run w/ 25# vest

120x air squat w/ 25# vest

60x push up w/ 25# vest

30x pullup 

1 mi. run w/ 25# vest

haven't posted in awhile.... still training hard. will post tonight hopefully.  fighting stomach bug rightnow.

Warm up:

5 RDS

10x DL @ 135# Fat Bar

5x ( ea ) 1 arm C&P @ 50# KB

Work out:

20x Leg Blaster

1 Leg Blaster consists of the following:

20x air squat

10x lunge each leg

10x jumping lunge each leg

10x squat jump

Needless to say,  I probably won't be able to walk tomorrow!