30 Jun 14

Warm up

Strength
10 x 5 Press
5 x 10 BB Curl
5 x 15 Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
Run 400 m
30 x Walking Lunges
Run 400 m
40 x Box Jumps
Run 400 m
50 x Air Squats
Run 400 m
60 x Sit Ups

28 Jun 14

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Stamina not timed:
50 x Dive Bomber Push Ups
10 x Rope Climbs
400 m Farmer’s Carry
50 x BB Walking Lunges

Conditioning 4 rounds for time:
20 x Pull Ups
200 m SB Run
20 x Wall Ball
200 m SB Run
20 x Burpees
200 m SB Run
20 x KB Swings
200 m SB Run

Abs 2 rounds:
24 x Russian Twists
40 sec Plank
24 x Wide Leg Sit Ups
16 x Leg Levers
8 x V-Ups
20 x Side Bends
8 x Pulse Ups

20 Jun 14

Warm up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 HLR

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
60 x Wall Ball
50 x Box Jumps
40 x Back Extensions
30 x Walking Lunges
20 x KB Swings
10 x OH Squats

Abs 3 rounds:
14 x Russian Twists
10 x Wide Leg Sit Ups
26 x Bicycles

19 Jun 14

Warm up

Strength
10 x 5 Press
5 x 10 BB Curl
5 x 15 Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) 3 rounds: 20 x Push Ups & 20 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 5 rounds for time:
100 m Farmer’s Carry
100 m Yoke Carry/Buddy Carry

Swimming
Warm up 200 m
Freestyle 500 m
Backstroke with fins 500 m
Cool down 250 m

18 Jun 14

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups 1 x 1:00, 4 x :30, & 5 x :15

Conditioning
Run a 5k for time.

16 Jun 14

Warm Up

Strength
10 x 5 Bench Press
5 x 10 Incline DB Fly
5 x 10 DB Row
3 x 10 Hammer Curl

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 10, 9, 8…1 for time:
SBGU
Burpees

Abs 2 rounds:
9 x Leg Levers
15 x Wide Leg Sit Ups
10 x Pulse Ups
10 x Side Bends

14 Jun 14

Warm Up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 HLR

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 sets of Max Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform 3 sets of 20 each: Sit Ups, Crunches, Leg Levers, HLR, & Flutter Kicks

Conditioning 3 rounds for time:
Run 1 mile
20 x Burpees

02 Jun 14

Warm up

Stamina not timed:
30 x OH Squats
30 x Burpee Pull Ups
Plank position for as long as possible

Conditioning for time:
50 x Pull Ups
100 x Push Ups
Run 5k

Abs 2 rounds:
20 x Side Bends
15 x Leg Levers
12 x Pulse Ups
12 x Wide Leg Sit Ups

01 Jun 14

Warm Up

Strength
10 x 5 Press
5 x 10 BB Curl
5 x 15 Dips

Stamina 4 rounds, un-timed:
50 m Walking BB Lunges
3 Stones to Shoulder
50 m SB Carry
3 x Tire Flips

The BB Lunges and SB Carry should be as close to BW as possible. Use a partner even if you want to and carry them!

Conditioning for time:
100 x Burpees

EMOM stop and perform 3 Pull Ups

Abs 2 rounds:
11 x V-Ups
18 x Crunches
25 x Pulse Ups
13 x Leg Levers
14 x Side Bends