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: