Monday

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of: 
 Deadlift: 1 1/2 body weight
 Bench Press: body weight
 Clean: 3/4 body weight

FUNday

AMRAP in 30min of:
 10 Tire Flips
 20 Sledgehammer Strikes
 RUN
 10 Pull-UPs
 10 Toes-2-Bar

Keys to a Successful Life continued...
 Plan
 Get zzz
 Reassess
 Meditate
 Orient
 Attack
 Learn
 EAT
 Move
 Stretch
 Push
 RUN
 Pull
 Play
 Throw
 Compete
 Squat
 Focus
 Take Action
 Pull Your Own Wait

Thursday

4 Rounds for TIME of:
 10 Deadlifts (225/135)
 20 Box Jumps
 Building RUN

Keys to Success in Life
 Show UP,
 Challenge Yourself
 FAIL
 Help Others
 Smile
 Enjoy the Process
 Always DO Your Best
 Be Grateful
 Relax
 Take Nothing for Granted
 Succeed
 Never EVER Give UP
 Love
 Dream
 Fight
 Laugh
 Commit
 Push Yourself
 Believe
 Never Say Can with a T
 Breath
 Know your WHY
 GO

Monday

“DIRTY THIRTY” 

For TIME...
 30 Box Jumps (24/20 in)
 30 Jumping Pull-Ups
 30 Kettlebell Swings (35/26 lb)
 30 Lunges
 30 Knees-to-Elbows
 30 Push Press (45/35 lb)
 30 Back Extensions
 30 Wall Balls (20/14 lb)
 30 Burpees
 30 Double-Unders

FUNday

Back Squat: 10.9.8.7.6.5.4.3.2.1 (225 lbs.)
Bench Press: 1.2.3.4.5.6.7.8.9.10 (135 lbs.)

Tuesday

ALIVE DAY

12.23.2003

AMRAP in 20min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs

Every day is a gift, take nothing for granted!