TUE: 1 JUL 14

Run: 1 Mile repeats, recover 10:00- 3 rounds

 

MON: 30 JUN 14

Strength

 

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

 

Conditioning

Complete 5 rounds for time:
Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps
Dynamic Push Ups - 12 reps
Sprint 100 meters
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.

SUN: 29 JUN 14

REST/RECOVERY

SAT: 28 JUN 14

REST/RECOVERY

FRI: 27 JUN 14

Complete as many rounds as possible in 15 minutes:
185 lbs Power Clean – 3 reps
3 rounds of the following:
Pull Ups – 5 reps
Push Ups – 10 reps
Air Squats – 15 reps
For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.

THU: 26 JUN 14

Row: Repeat 3:00 on / 3:00 off- 40 minutes

WED: 25 JUN 14

Strength

 

Deadlift 5 RM (add 10 lbs to last workout)

 

Conditioning

Complete 6 rounds:
25 lbs Weighted Pull Up – Max Reps
180 lbs Prowler Push – 25 yards
*Sub 50 yard 135 lbs sand bag sprint for prowler pushes

TUE: 24 JUN 14

Run: Repeat 6:00 on / 4:00 off - 3 rounds

WOD:
For Time:
100 - Burpees

MON: 23 JUN 14

Strength

 

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

 

Conditioning

Complete as many rounds as possible in 12 minutes:
45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Dynamic Push Ups – 15 reps
*Use a 45 lbs plate for this workout. Plate has to be locked overhead with straight arms. Back knee has to touch the ground to count as a rep.
*Plyo pushups should be performed by dynamically alternating hands on a 45lb bumper. The only resting position should be the top of the pushup.

SUN: 22 JUN 14

REST/RECOVERY

SAT: 21 JUN 14

REST/RECOVERY

FRI: 20 JUN 14

Strength

 

Power Clean 5×3 (add 2.5lbs to last workout)
Strict Chin Ups 3 x max reps

 

Conditioning

Death By Ball Slam + 2 Burpee Buy In
Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
*Use a 50lb Slam Ball

THU: 19 JUN 14

Run: Repeat 4:00 on / 3:00 off- for 40 minutes

WED: 18 JUN 14

Strength

 

Deadlift 5 RM (add 10 lbs to last workout)
50 sit-ups after the DWOD

 

Conditioning

Complete 3 rounds:
1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean

TUE: 17 JUN 14

Run: Repeat :90 on / :45 off - 6 rounds

WOD:
As Many Round As Possible In 10:00 Of:
10 - KB Snatches (5L/5R @ 1.5/1pood)
20 - Knees To Elbows

MON: 16 Jun 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning

Complete 2 rounds:
1 minute 95 lbs Push Press – Max reps
Rest 1 minute
1 minute 50 lbs Weighted Pull Ups – Max reps
Rest 1 minute
1 minute Row – Max calories
Rest 1 minute
1 minute Burpees- Max reps
*Rest 1 minute between rounds.

SUN: 15 JUN 14

REST/RECOVERY

SAT: 14 JUN 14

REST/RECOVERY

FRI: 13 JUN 14

Strength

Power Clean 5×3 (add 2.5 lb to last workout)

Conditioning

Complete 10 rounds for time:
185 lbs Ground to Overhead – 3 reps
Sit-ups - 10 reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.

THU: 12 JUN 14

Run: 12 x 400 meter repeats, jog 400 meters between repeats for rest. Run repeats at faster then desired 2 mile pace. For example if you want to run a 12:00 minute 2 mile run your repeats at 1:20. Goal is to run all repeats at the same pace or faster.

WED: 11 JUN 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

 

Conditioning

Complete 5 rounds for time:
Sprint 100 yards
2 pood One Arm KB Power Snatch RT – 6 reps
2 pood One Arm KB Power Snatch LT – 6 reps
Pull Ups – 12 reps

TUE: 10 JUN 14

Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

WOD:
As Many Rounds As Possible In 15:00 Of:
10 - Overhead Squats (95/75)
20 - Sit Ups

MON: 9 JUN 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning

Complete 5 rounds for time:
135 lbs Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT)
Plyo Skiers – 20 reps (10 RT/ 10 LT)
Supine Ring Rows – 10 reps

SUN: 8 JUN 14

REST/RECOVERY

SAT: 7 JUN 14

REST/RECOVERY

FRI: 6 JUN 14

Strength

Power Clean 5×3

Conditioning
Complete 6 rounds for time:
1.5 pood KB power snatch RT – 5 reps
KB Single Arm Overhead Carry RT – 20 yards
24″ burpee box jumps – 5 reps
1.5 pood KB power snatch LT – 5 reps
KB Single Arm Overhead Carry LT - 20 yards
24″ burpee box jumps – 5 reps

THU: 5 JUN 14

6x800 meter repeats, 20 push-ups and 20 sit-ups between repeats. Rest 3 minutes between repeats. Pace is at desired 2 mile pace. For example if you want to run a 12 minute 2 mile your 800 repeats will be ran in 3 minutes or under. 

WED: 4 JUN 14

Strength

Deadlift 5 RM

Conditioning

Complete 5 rounds:

Dynamic Push Ups - Max reps
50 yard Farmer’s Walk – AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

TUE: 3 JUN 14

Run: Repeat :60 on / :45 off- 6 rounds

WOD:
3 - 2 - 2 - 1 - 1 - 1
Thruster