MON: 2 JUN 14

Test

10,000 lbs
Complete 10 rounds for time:
365 lbs Squat – 1 rep
180 lbs Press – 1 rep
455 lbs Deadlift – 1 rep
The goal for today is to lift 10,000 lbs in 10 rounds. If you can not lift these weights, you can scale the weights to create more rounds. Remember to keep the 1 rep of each movement per round if you scale.

SUN: 1 JUN 14

REST/RECOVERY

SAT: 31 MAY 14

REST/RECOVERY

FRI: 30 MAY 14

Strength

 

Power Clean 5×3

 

Conditioning

Five rounds for total reps of:
Hang Power Cleans + Push Press, 15 seconds
Rest 45 seconds
Weighted Pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

THU: 29 MAY 14

Run: 5K

WED: 28 MAY 14

Strength

Press 3×5

 

Conditioning

21, 15, 9 reps of:
225 lb Back Squat
Ring Dips

TUE: 27 MAY 14

Run: Repeat 800m, recover 3:00- 4 times

WOD:
As Many Rounds As Possible In 10:00 Of:
8 - Front Squats (135/95)
20 - Double Unders

MON: 26 MAY 14

Sprints

Complete 8 rounds:

Sprint 60 yard
Rest 60 seconds between rounds

Conditioning

Complete as many rounds as possible in 15 minutes of:
135 lb Power Snatch – 3 reps
Pull Ups – 5 reps
Push Ups – 7 reps
24″ Box Jumps – 9 reps

 

SUN: 25 MAY 14

REST/RECOVERY

SAT: 24 MAY 14

REST/RECOVERY

FRI: 23 MAY 14

CF Total

Power Clean – 1 Rep
Squat – 1 Rep
Bench – 1 Rep
Deadlift – 1 Rep
Perform a max attempt for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
All 4 lifts are combined to create the CF Total

THU: 22 MAY 14

Run: 4:00 on / 3:00 off- 6 rounds

WED: 21 MAY 14

Find:
1 RM Box Jump

WOD:

4 rounds for total reps of:
30 seconds of One Arm DB Power Snatch RT – max reps
Rest 30 seconds
30 seconds One Arm DB Power Snatch LT – max reps
Rest 30 seconds
30 seconds Supine Ring Row – max reps
Rest 30 seconds
30 seconds Box Jumps @ 65% of 1 RM – max reps
Rest 30 seconds

TUE: 20 MAY 14

Run: :90sec on / :90sec off - 6 rounds

WOD:
4 Rounds For Time Of:
15 - Ring Dips
15 - Toes To Bar

MON: 19 MAY 14

Squat 3×5
Press 3×5
then…
Complete 4 rounds:
Each round consists of 6 reps of the following:
Hang Power Clean
Front Squat
Push Press
Lunge RT
Lunge LT
*Do not set the bar down during the 6 reps of each exercise.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

SUN: 18 MAY 14

REST/RECOVERY

SAT: 17 MAY 14

REST/RECOVERY

FRI: 16 MAY 14

SKILL WORK:

Handstand holds 3 x 60 Sec.

STRENGTH:
DE: Power Clean 10x2 @ 65% 1RM on :45

WOD:
Every Minute On The Minute For 12:00 Perform:
1 - Power Snatch
1 - Hang Snatch
1 - Snatch
3 - Overhead Squats
(Pick a challenging weight that you can manage for entire complex)

THU: 15 MAY 14

Run: Repeat 6:00 on, 3:00 off- 40 minutes

WED: 14 MAY 14

STRENGTH:
Power Clean 5×3

WOD:
Complete 4 rounds for time:
2 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2 pood KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT

TUE: 13 MAY 14

STRENGTH:
ME: Deadlift

Then

Row: Repeat 1:00 on,1:00 off- 40 minutes

MON: 12 MAY 14

STRENGTH:
Squat 3×5

WOD:
Complete for time:
1.5 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT)
Dynamic Push Ups – 100 reps
Double Unders – 150 reps
*Can be broken up into any sets and reps possible.
*One KB in each hand during step ups.

SUN: 11 MAY 14

REST/RECOVERY

SAT: 10 MAY 14

REST/RECOVERY

FRI: 9 MAY 14

STRENGTH:
ME: Pull Up

Recover 5:00 - 10:00 then perform WOD

WOD:
As Many Reps As Possible In 10:00 Of:
Pull Ups
(Every time you come off the bar perform 10 push ups)

THU: 8 MAY 14

Run: Repeat 200m, recover 2:00- 16 Sets

WED: 7 MAY 14

STRENGTH:
DE: Bench Press 8x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
3 Rounds For Time Of:
25 - KB Swings
25 - Burpees

TUE: 6 MAY 14

Run: Repeat 800m, recover 3:00- 4 sets

WOD:
5 - 5 - 5 - 5 - 5 - Shoulder Press
3 - 3 - 3 - 3 -3 - Push Press
1 - 1 - 1 - 1 - 1 - Push Jerk

MON: 5 MAY 14

STRENGTH:
DE: Front Squat 8x2 @ 65% 1Rm

Recover 5:00 - 10:00 then perform WOD

WOD:
For Time:
1 Mile - Run
1600m - Row
1 Mile - Run

SUN: 4 MAY 14

REST/RECOVERY

SAT: 3 MAY 14

REST/RECOVERY

FRI: 2 MAY 14

STRENGTH:

ME: Clean

Recover 5:00 - 10:00 then perform WOD
WOD:
As Many Rounds As Possible In 12:00 Of:
2 - Cleans (90% 1RM)
5 - Pull Ups
10 - Push Ups
15 - Air Squats