12/30/13 - MONDAY

5 Rounds for Time
95 lb Shoulder Press - 10
95 lb Front Squat - 15
Sit-up - 20

12/23/13 - MONDAY

5 Rounds for Max Weight
Back Squat - 5
Bench Press - 5
Bent Over Row - 10

3 Rounds for Max Rep and Time
185 lb Close Grip Bench
45 lb Weighted Inverted Row

12/20/13 - FRIDAY

5 Rounds for Max Rep & Weight
195 lb Incline Press - Max Rep
Front Rack Lunge Walk - Max Weight - 8
DU - 50
Rest 1 min

12/18/13 - WEDNESDAY

MORNING WOD
Complete for Time
Buy-In: 95 lb Front Squats - 20
4 Rounds
95 lb Push Press - 10
24" Box Jump - 10
Buy-Out: 95 lb Front Squats - 20

STRENGTH WOD
5 Rounds for Max Weight
Power Clean - 2
Seated Shoulder Press - 5
Weighted Pull-up - 5

Seated Shoulder Press Drop Sets - 4 x Max Rep
Lat Pull Down Drop Sets - 4 x Max Rep
Landmine Lateral Raises - 3 x 15-20

12/16/13 - MONDAY

MORNING WOD
15 min AMRAP
Push-up - 15
DU - 20

STRENGTH WOD
5 Rounds for Max Weight
Bench Press - 5
Deadlift - 5
Rest 2 min

12/13/13 - FRIDAY

5 Rounds for Max Weight
Incline Press - 5
Front Squat - 5
Bent Over Row - 10
Rest 2 min

Drop weight by 25% from last set:

3 Rounds (no rest)
Incline Press - 15
Front Squat - 15
Bent Over Row - Max Rep

12/11/13 - WEDNESDAY

MORNING WOD
12 min AMRAP
Wall Climb - 5
L-Sit Pull-up - 10
DU - 50

STRENGTH WOD
5 Rounds for Max Weight
Shoulder Press - 5
Weighted Lunges - 5
Weighted Pull-up - 5
Rest 1 min

12/10/13 - TUESDAY

10 Rounds for Time
.2 mi Airdyne Sprint
185 lb Front Rack Hold - 30 sec

12/9/13 - MONDAY

5 Rounds for Max Weight
Bench Press - 5
Back Squat - 5
Rest 2 min

12/6/13 - FRIDAY

5 min AMRAP
275 lb Deadlift - 3
115 lb Push Press - 7

12/4/13 - WEDNESDAY

5 Rounds for Time
C2B Pull-up - 8
Weighted Lunge - 10
Dips - 16

12/3/13 - TUESDAY

3 Rounds for Time
Row 500m
Rest 1 min

21-15-9
135 lb Front Squat
Pull-up

12/2/13 - MONDAY

4 Rounds for Time
135 lb Shoulder Press - 6
95 lb Muscle Snatch - 8
C2B Pull-up - 10

3 Gian Sets
DB Incline Press - 12-15
Lateral Raises - 12-15
Dips - MR