FRI: 1 AUG 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout

Conditioning

On the minute
Complete 5, 95 LBS thrusters and a max set of pull ups on the minute.
The goal is to complete 100 total pull ups.
*At the beginning of every minute perform 5 thrusters, once those are completed you have the rest of the minute perform as many pull ups as possible during the minute. Continue until 100 pull ups are completed.

THU: 31 JUL 14

Run: Repeat :45 on, :90 - for 40 minutes

WED: 30 JUL 14

Deadlift 5 RM (add 10 lbs to last workout)
Strict Chin Ups 3 x max reps

then…

Every minute on the minute
Complete 12 One Arm KB Power Snatches on the minute for 8 minutes.
*Use 2 pood.

TUE: 29 JUL 14

Run: Repeat 1M, recover 5:00 - 2 rounds

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

MON: 28 JUL 14

Strength

Press 3×5 (add 2.5 lbs to last workout

Conditioning

Complete 4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
*Rest as needed between sets and reps

SUN: 27 JUL 14

REST/RECOVERY

SAT: 26 JUL 14

REST/RECOVERY

FRI: 25 JUL 14

Strength

Find 1 RM Box Jump
Power Cleans 5×3 (add 2.5 lbs to last workout)

 

Conditioning

Complete 7 rounds for time:
Overhead Walking Lunges w/ 45 lbs plate – 25 yards
Lateral Plyo Skier Hops - 20 reps

THU: 24 JUL 14

Run: Repeat 800m, recover 3:00 - 6 rounds

WED: 23 JUL 14

Strength

Strict Pull Ups 3 x max reps

Conditioning

Complete 5 rounds for time:

315 lbs Deadlifts – 7 reps
Double Unders – 21 reps

TUE: 22 JUL 14

Run: Repeat 200m, recover 1:00 - 8 rounds

WOD:
As Many Rounds As Possible In 12:00:
5 - Strict Chin Ups
10 - Box Jumps (24")
25 - Double Unders

MON: 21 JUL 14

Strength

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

 

Strength

Find:
1 RM Box Jump
then…
Complete 3 sets:
Squat 5 reps (add 5 lbs to last workout)

Rest 4-5 minutes between each set
*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

SUN: 20 JUL 14

REST/RECOVERY

SAT: 19 JUL 14

REST/RECOVERY

FRI: 18 JUL 14

Strength

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

 

Conditioning

Find:
Weighted Pull Up – 5 RM
then…
Complete as many rounds as possible in 8 minutes:
True Push Ups – 10 reps
Supine Ring Pull Ups – 10 reps

THU: 17 JUL 14

"Tabata"

Run: 8 x :20 sec on, :10sec off

WED: 16 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

 

Conditioning

Quarter Gone Bad
5 rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

TUE: 15 JUL 14

Run: Repeat 800m, recover 1:2 - 6 Rounds

MON: 14 JUL 14

Strength

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

 

Conditioning

Complete 5 rounds:
45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Sprint 200 yards
*Rest 3 minutes between rounds.
*Use a 45 lbs plate or empty barbell for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.

SUN: 13 JUL 14

REST/RECOVERY

SAT: 12 JUL 14

REST/RECOVERY

FRI: 11 JUL 14

Strength

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

Conditioning

Complete 10 rounds for time:
315 lbs Deadlifts – 3 reps
Ring Dips – 6 reps
Toes to Bar – 9 reps

THU: 10 JUL 14

Run: 4:00 on, 4:00 off, 4:00 on, 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00

WED: 9 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 5 rounds for time:
225 lbs Power Cleans – 5 reps
100 yard Farmers Walk – AHAP
*search out the heaviest set of DBs or KBs you can find, walk 50 yards out and 50 yards back.

TUE: 8 JUL 14

Run: Repeat :30 on, :30 off - 6 rounds

WOD:
"Tabata Something Else"
Complete 32 Total Intervals of :20sec on, :10sec off of:
Pull Ups (First 8 Intervals)
Push Ups (Second 8 Intervals)
Sit Ups (Third 8 Intervals)
Squats (Fourth 8 Intervals)
There is no rest between exercises.

MON: 7 JUL 14

Strength

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

Plyometrics

Complete 10 rounds:
16-20″ Lateral Hops (2 feet) – 5 reps
Sprint 20 yards
Rest 60 seconds between rounds
*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint.
*Alternate starting sides every round.
*Use a 16-20″ obstacle for your hops.

SUN: 6 JUL 14

REST/RECOVERY

SAT: 5 JUL 14

REST/RECOVERY

FRI: 4 JUL 14

Strength

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

 

Conditioning

On the minute

Complete (1) one 1/2 gasser on the minute for 10 minutes.
*Start the clock. At the top of every minute perform one 1/2 gasser.

THU: 3 JUL 14

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

WED: 2 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 10 rounds for time:
155 lbs Ground to Overhead – 3 reps
25 lbs Weighted Pull Ups – 5 reps