June 26, 2014 Thursday

2014 FHSD Scaled Event 7

Scaled Event 7 4 Rounds for Time 20 Russian KB Swings 2 pood/1.5 pood 50m Run 20 Wall Ball “Box Overs” 20/14 ALL 20″ 50m Run

2014 FHSD RX Event 6

RX Event 6 3 Rounds for Time 20 KB Ground 2 Overhead (alternating) 2 pood/1.5 pood 50m Run 20 Pistols (alternating) 50m Run


June 25, 2014 Wednesday

6.25.14 Fitness A

A. Push Press build to a 3RM in 12 min

6.25.14 Fitness B

800m Run 50 Double Unders 800m Run 30 T2B 800m Run 50 Wall Balls 800m Run

6.25.14 Balance A

A. 6 sets – Heaving snatch balance + OHS x 2; rest 2-3 min

6.25.14 Balance B

B. Snatch Grip Push Press; 4-6 x 3; rest 90 sec

6.25.14 Balance C

50 DUs HSPU x 10 40 DUs HSPU x 8 30 DUs HSPU x 6 20 DUs HSPU x 4 10 DUs HSPU x 2


June 24, 2014 Tuesday

6.24.14 Fitness & Balance

1 Min double unders (singles MOD) 1 Min walking lunges 1 Min Strict Pull-Ups (COVP MOD) 1 min FLR x 8


June 23, 2014 Monday

6.23.14 Fitness A

A. Back Squat 12,10,8,15 @2.1.2.1; rest 2 min

6.23.14 Fitness B

B1. 5 Wall Walks B2. 10 Rear foot elevated split squats, rest 90 sec x 3

6.23.14 Fitness C

C1. Straight Legged db Dead-lift @ 3.1.1.1 C2. WTD sit ups 20 x3, rest 2 min

6.23.14 Balance A

50 Back Squats 185/135 rest 3 min 50 Push-ups Rest 2 min 50 CTB rest 1 min 25 GHD Situps


June 21, 2014 Saturday

6.21.14 Fitness & Balance


June 20, 2014 Friday

6.20.14 Fitness A

5 Rounds: 200m Run 15 DB Straight Leg Deadlift 5 pull-ups 20 DB Squats (hold DB @ chest) 20 sec Hollow Hold

6.20.14 Balance A

A. Power Clean Tng – Build to a heavy 5 rep

6.20.14 Balance B

B. Push Jerk behind the neck; 5,5,5; rest 90 sec

6.20.14 Balance C

C. For 8 sets – every 30 sec – SJ x 1 (+80%)

6.20.14 Balance D

12 min 40 burpees 30 thrusters 75/55 20 HSPU Amrap MU


June 19, 2014 Thursday

2014 FHSD RX Chipper

RX- 25 Toes to Bar 25 Double Unders 25 Shoulder to Overhead 115/85 25 Double Unders 25 Overhead Squats 115/85

2014 FHSD Scaled Chipper

25 Double Unders 150m Run 25 Bar Jump Over Burpees 150m Run 25 Deadlifts 185/115 150m Run 25 Pull-ups


June 18, 2014 Wednesday

6.18.14 Fitness A

A1. 20 DB Push Press; rest :30 A2, 15 DB Bent over Row; rest 1min X3

6.18.14 Fitness B

10 min AMRAP: 50m Farmer Carry 5 Wall Walks 20 Lunges Alt

6.18.14 Fitness C

10 min AMRAP: 50m Heavy Sled Drag 10 Burpees 5 Strict Pull-ups

6.18.14 Balance A

A. C&J cluster; 1.1.1 x 3; rest 15 sec, rest 2 min

6.18.14 Balance B

B1. 10 Power Snatch Tng; rest 15 sec B2. 10 Burpee; rest 15 sec B3. 50 DU; rest 2 min x3

6.18.14 Balance C

for time: 10 strict pullup 20 push ups 30 reverse lunge run 400m 30 Box Jumps 24/20 step down 20 kipping HSPU 10 Strict Pullups


June 17, 2014 Tuesday

6.17.14 Fitness A

Min 1- Push-up Max Effort 30 sec Min 2- Deadlift 6-8 (moderate load) Min 3- FLR 30 sec Min 4- Rt Side plank 30 sec Min 5- Lft Side Plank 30 sec

6.17.14 Balance A

EMOM for 25 min: Min 1- MU Max Effort 30 sec Min 2- Squat snatch 3 Min 3- FLR 60 sec Min 4- Rt Side plank 30 sec Min 5- Lft Side Plank 30 sec


June 16, 2014 Monday

6.16.14 Fitness A

A. FS 12-15 @2.1.2.1 rest 2 min; 3 sets

6.16.14 Fitness B

B1. DB Press 12-15 2.2.x.1 B2. 1-5 pull-ups @ 3.1.x.2 x3