June 30, 2014 Monday

6.30.14 Balance B

B. Clean Deadlift + Power Clean + Squat Clean

6.30.14 Balance C

C. 1 Push Jerk + 2 Split Jerks


June 28, 2014 Saturday

6.28.14 Fitness & Balance


June 27, 2014 Friday

6.27.14 Fitness A

A. 12 min find 5RM Dead Lift

6.27.14 Fitness B

10 Manmanker 30/20 Sled Pull 25 m 200m run rest 1 min x 4

6.27.14 Balance A

A. Build to a heavy split jerk (from the rack)

6.27.14 Balance B

B. 5 sets – 45 sec max effort – PC + Jerk; rest 60 sec (60%)

6.27.14 Balance C

C. Every 20 sec for 9 sets – Clean x 1 (65-70%)

6.27.14 Balance D

100m front rack walking lunge (tough)

6.27.14 Balance E

5 sets – 5 No Push Up Burpee 5 thrusters 15 sec AB @ MAX EFFORT


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