Monday HOD 12/17/2012

4 rounds as fast as you can

5 Coleman pull-ups 2
11 DB one leg split Squats
6 MB Coleman push-ups 5
11 MB one leg curls

Tuesday HOD 12/18/2012

Max rounds in 21 min

5 heavy Clean and press
40m broad jumps
7 box jumps
7 squat thrust to jump tucks
30 ball slams

 

Wednesday HOD 12/19/2012

4 rounds for time of:

15 Ring dips
15 one leg pistol squats
20 supine rows
11 SB leg curls

Thursday HOD 12/20/2012

22, 16, 12, 8

MB pike push-ups
sumodeadlift high-pull
toe to bar
5 band pulls F,B,S,S

Friday HOD 12/21/2012

25 40m sprints
5 squat thrust