20131112

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

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20131111

Pick a hero workout.

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20131108

As many rounds as possible in 15 minutes of:
1 push press, 115 pounds
1 strict pullup
3 push press, 115 pounds
3 strict pullups
5 push press, 115 pounds
5 strict pullups

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20131107

As many rounds as possible in 20 minutes of:
Row 250 meters
25 pushups

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20131106

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the 15 sets.

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20131105

3 rounds for time of:
15 power cleans, 135 pounds
15 burpees

Use a target one foot above standing max reach for the burpees.

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20131104

"Murph"

For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition the pullups, pushups, and squats as needed.  Start and finish with a one-mile run.  If you have a 20 pound vest or body armor, wear it.

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