Event day 11-16-2013
Tire carry 55×550, 55×550, 2×650, 0x700 Atlas stones 6×150, 3×216 Calf raise 3x8x245
Squat 11-15-2013
Log press 8×95, 4x6x135 Lat pull down 8×80, 4x6x122 Zercher Squat 3″ bar 6×145, 3x6x195, 4×195 Leg curl 10×88, 3x8x110
Full Body 11/14/2013
Squat [5×5]: 250×5, x5, x5, x5, x5 Bench Press [5×5]: 210×5, x5, x5, x5, x5 Bent-Row [5×5]: 180×5, x5, x5, x5, x5
Full Body 11/12/2013
Squat [5×5]: 245×5, x5, x5, x5, x5 Press [5×5]: 150×5, x5, x5, x5, x4 Pull-ups: BWx4, x4, x4, x4, x3
Dead lift 11/13/2013
Dead lift 4×275, 4x3x365 Shrugs 3x10x365 Bench press 8×145, 2x6x165, 2x6x175 Low cable rows 8×180, 4x6x210 Neck 2x15x40 front and rear Leg extensions 3x12x110
GPP Work 11/11/2013
AMRAP (10) Min. = 6 Rounds (Stopped at 10 min.) Bench Step-ups (20) Push-ups (10) Pull-ups (3)
Log Press 11-11-2013
Log press 8×105, 4x3x155 Lat pull down 10×70, 4x3x144 Dumbbell curls 8×35, 4x6x50 Triceps push down 8×60, 6×80, 2x6x90, 1×100 Grip machine 8×100, 3x6x150
Full Body 11/10/2013
Squat [5×5]: 240×5, x5, x5, x5, x5 Bench Press [5×5]: 205×5, x5, x5, x5, x5 Bent-Row [5×5]: 175×5, x5, x5, x5, x5
Event day 11-9-2013
Tire carry 30×550, 25×550, 20×550, 35×550 Atlas stones 6×150, 3x4x178 Calf raise 10×100, 3x8x245
Squat 11-8-2013
Log press 10×85, 4x6x130 Lat pull down 10×72, 7×100, 3x6x122 Zercher squat 3 inch bar 2x3x143, 4x3x225 Seated leg curls 12×44, 10×88, 10×99, 8×110, 8×120