Morning, at The Ludus:
21-18-15-12-9-6-3
Pull-ups
Hand stand push-ups

Then:
Abs; windshield wipers, floor wipers
Biceps; alternate dumb-bell curls, barbell curls

Morning, at The Ludus:
Front squat, 5-5-5

Then:
10 rounds of;
10x 95# thrusters
10x Ring push-ups

Morning:
Run 2 miles
50 push-ups
Run 2 miles
50 push-ups
Run 2 miles

Morning:
Abs; Windshield wipers, floor wipers
Biceps

Afternoon, at Crossfit Osan:
"King Leonidas"
20 minute AMRAP;
3x Muscle ups
5x Handstand Pushups
7x KB Swings, 1.5 pood
10x Toe to Rings
20x Double Unders

Morning:
Run 5 miles w/Vibram Fivefingers

Afternoon, at Crossfit Osan:
3 rounds;
30-20-10
Bodyweight Bench Press
Dips
Calories on rower

Morning:
Row 2K

Then;
Maximum Effort Black Box, Overhead Squat
5-5-5-5-3-3-3

Afternoon, at Crossfit Osan:
3 rounds;
500m row
30x squats w/2x22.5# dumb bells
30x stiff-legged deadlifts w/2x25# dumb bells

Afternoon:
Maximum Effort Black Box, Bench Press
5-5-5-5-3-3-3

Then;
100x 115# incline press

Triceps; triple and giant sets

Afternoon, at Crossfit Osan:
3 rounds:
15 ft Rope Climb
21 Ring dips
50 Squats

Then;
3 rounds:
10x windshield wipers

4 rounds:
10x floor wipers @ 185#

Biceps

Morning:
Run 4 miles w/Vibram FiveFingers.

Afternoon, at Crossfit Osan:
5 rounds:
15x 225# dead-lift
Run 200m
20x pull-ups
20x Abmat sit-ups
Run 200m

Evening:
MMA @ Osan MMA

Morning:
Run 3.5 miles w/Vibram FiveFingers. Fast!

Afternoon, at Crossfit Osan:
6 rounds:
Max reps bodyweight bench press
Max reps pull-ups
Max reps 1.5 pood KB swing

Evening:
MMA @ Osan MMA

Morning:
Work up to heavy back squat;
5-5-5-5

Afternoon, at Crossfit Osan:
20 minute AMRAP
7x 185# back squat
10-step 45# one-hand overhead lunge
7x burpees
10-step 45# one-hand overhead lunge

Then;
Biceps w/supersets, 12 sets

Evening:
MMA @ Osan MMA

Morning:
10-9-8-7-6-5-4-3-2-1
1 pood KB swings
24" box jumps
push-ups
1/2 pood Turkish sit-ups

Afternoon, at Crossfit Osan:
5 rounds:
10x pull-ups
10x ring dips
20x double-unders
20x sit-ups
400m run

Morning:
Easy morning;
Biceps w/supersets
Shrugs w/supersets

Afternoon, at Crossfit Osan:
20 minute AMRAP
2x muscle-ups
4x hand-stand push-ups
8x 2 pood KB swings

Morning:
150x 1.5 pood KB swings
When rest is needed, run 300m

Then;
Push-press, 5-5-5-5-5

Then;
5 rounds,
Military press

Afternoon, at Crossfit Osan:
20 Minute AMRAP
10x 95# Sumo Deadlift High Pull
7x 95# Hang Power Clean
5X 95# Clean

Morning:
Deadlift, 5-5-5-5-5
Work up to 1 RM Overhead Squat

Afternoon, at Crossfit Osan:
3 rounds:
Row 500m
30x 24" box jumps
25x GHD extensions
20x 205# deadlifts
-Vic you suck for that one! That hurt!!!!!

Morning:
5x push-ups
5x sit-ups
5x squats
Sprint 50m
10x push-ups
10x sit-ups
10x squats
Sprint 100m
Increase by 5x/50m until 25x/250m
Then decrease by 5x/50m until you return to 5x

Afternoon:
Heavy bench supersets
Heavy incline bench
Heavy floor wipers
60x dips
Triceps

Morning, at The Ludus:
5 rounds:
2 rope climbs
10 tire flips w/jump
10 burpees

Morning, at The Ludus:
Team WoD
5 rounds:
40x 75# power snatch
40x 75# SDHP
40X 1.5 pood KB swing
Run ¼ mile

Morning, at The Ludus:
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

Afternoon:
Do 1 pull-up the first minute, 2 the second, continue until unable to.

5 rounds;
10x Bent barbell rows, 95#
10x pull-ups

8 rounds;
shrugs

Morning, at The Ludus:
21-15-9
225# deadlift
hand stand push-ups


Afternoon: