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May 13, 2014 Tuesday

5.13.14 Fitness B

DL – 1RM

5.13.14 Fitness C

Dips – amrap or Wtd Dip 1RM or gravitron assisted dip 5RM

5.13.14 Balance A

A. FS – build to a 1RM

5.13.14 Balance B

B. Power Snatch – build to a 1RM

5.13.14 Balance C

3 rounds for time: 25 Pull-ups15 HSPU


May 12, 2014 Monday

5.12.14 Fitness A

FS – 5RM

5.12.14 Fitness B

Tabata Push Ups strict

5.12.14 Fitness C

800 m repeats for best 3 sets/times rest EXACTLY 1/3 work time as your set time work is at 100% effort

5.12.14 Balance A

3 sets max effort: row 250 m 10 kbs 2/1.5 pd 10 burps 10 kbs 2/1.5 pd 10 burps row 250 m rest EXACTLY 12 min b/t sets all sets MAX!!


May 10, 2014 Saturday

5.10.14 FItness A

100m Bear Crawl 100m sled drag 100m partner carry Run 1 mile

5.10.14 Balance A

3 rounds for time: 10 alternating DB snatch 50/30 10 burpee box jump overs 24/20

5.10.14 Balance B

for time: 25 manmakers 50/30


May 09, 2014 Friday

5.9.14 Fitness A

800m Run 25 Pull-ups 800m Run 25 Push Press/Push jerk 800m Run 25 Toes to Bar 800m Run 25 Box jumps (step down)

5.9.14 Balance A

A. BS @20X1; 3,2,1; rest 2-3 min

5.9.14 Balance B

B. Emom 5 min – Tng PS x 5 (135/95#)

5.9.14 Balance C

30 wall ball 10 TTB 20 wall balls 20 TTB 10 wall balls 30 TTB


May 07, 2014 Wednesday

5.7.14 Fitness A

10 rounds for time: Run 400m 15 burpees (scored as total time)

5.7.14 Balance A

Press – build to a 1Rm

5.7.14 Balance B

Jerk – build to a 1RM

5.7.14 Balance C

Wtd Chin up – build to a 1RM


May 06, 2014 Tuesday

5.6.14 Fitness A

Back Squat – 5RM

5.6.14 Fitness B

DB split squat 8RM/leg – scored as % (db weight in hand divided by BWT)

5.6.14 Fitness C

10min AMRAP Box Jumps- jump up, step down

5.6.14 Balance A

5 rds for time: 1K row 15 pull ups 15 thrusters – 75/50# 15 burpees


May 05, 2014 Monday

5.5.14 Fitness A

Strict Press 1RM

5.5.14 Fitness B

Strict Chin Up 1RM – can be scored as 0, BWT as score or BWT + weight attached

5.5.14 Fitness C

Row 2K time trial (weight adjustment used – http://www.concept2.com/indoor-rowers/training/calculators/weight-adjustment-calculator)

5.5.14 Balance A

Power Clean – build to a max in 8 min

5.5.14 Balance B

Power Clean – 90% AMRAP in 8 min

5.5.14 Balance C

AB 30 sec MAX EFFORT rest 60 sec x 4 - record distance per set