Thursday the 19th of January, 2012

With a running clock run 1000m every ten minutes

4x 100% effort

Wednesday the 18th of January, 2012

1 mile run then
100-80-60-40-20
Anchored sit ups (chest to thigh)
Russian twists (20/14)
Chinnies

Finisher
3 x max plank hold

Tuesday the 17th of January, 2012

"Grinding"

5 Rounds of

5 minute AMRAP
5 Renegade Man Makers (45/20)
10 Box Jumps (24/20)

1 minute rest between each round

Monday the 16th of January, 2012

Perform 100 perfect wall facing squats with arms fully extended overhead - Not for time

then

4 Rounds for time

400m Run

50 Squats

Optional finisher - 100 v-ups

Friday the 13th of January, 2012

"Xapy bersdei malaka"
500 meter run
  100 plate ground to overhead (45/25)
500 meter plate run (45/25)
  100 overhead walking lunges
500 meter run

Finisher
36 Burpee box jumps  (24/20")

Thursday the 12th of January, 2012

Accumulate 3 minutes total time in handstand performing 15 hollow rocks every time you break set

Rest

21-15-9
Team calorie Row-Teams of 2 alternate to complete required calories as fast as possible. 


Rest

Abs circuit
3rounds-Not for time
20 V-ups
20 Russian twists
20 Chinnies
20 Supermans

Wednesday the 11th of January, 2012

10 rounds for time
200 run
10 Kettlebell swings (70/53)

Rest as needed

10 rounds for quality 
1 strict pull-up
2 kipping pull-up
3 Toe to bar
Aim to perform each set unbroken

If you are not able to perform Rx do:
1 negative pull-up every minute for 10 minutes.