30 Jul 14

Warm up

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

Stamina 3 rounds un-timed:
50 m OH Carry (Use a loaded barbell or beer keg or something heavy)
15 x HLR
20 x Walking Lunges

Conditioning 4 rounds for time:
8 x Thrusters
6 x Pull Ups
11 x Box Jumps

Abs 3 rounds:
13 x Russian Twists
11 x Pulse Ups
20 x Wide Leg Sit Ups
10 x Leg Levers

29 Jul 14

Warm up

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

Stamina 5 rounds un-timed:
10 x Weighted Step Ups
50 m Keg Carry (use a beer keg, sand bag, cinder block, anything that’s as heavy as you can carry)

Conditioning 5 rounds for time:
5 x Thrusters
10 x SBGU
15 x Broad Jumps

Abs 4 rounds:
10 x Bicycles
14 x Side Bends

27 Jul 14

Warm up

Conditioning for time:
Run 200 m
20 x KB Swings
Run 200 m
20 x Burpees
Run 200 m
20 x OH Squat
Run 200 m
20 x Push Ups
Run 200 m
20 x Pull Ups
Run 200 m
20 x Flutter Kicks

24 Jul 14

Warm up

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

Stamina 3 rounds not timed:
10 x Tire Flips
10 x TGU
100 m Farmer’s Carry

Conditioning 7 rounds for time:
7 x Thrusters
7 x Pull Ups
7 x Burpees

Abs 2 rounds:
20 x Pulse Ups
60 sec Plank
20 x Bicycles
13 x Crunches
13 x Russian Twists

23 Jul 14

Warm up

Conditioning for time:
400 m Run
20 x OH Press
400 m Run
20 x Burpees
400 m Run
20 x KB Swings
400 m Run
20 x Push Ups
400 m Run
20 x Sit Ups
400 m Run
20 x Walking Lunges

Abs 2 rounds:
12 x Side Bends
20 x Bicycles
10 x V-Ups
60 sec Plank
15 x Russian Twists
8 x Pulse Ups

15 Jul 14

Warm up

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

Stamina 3 rounds, not timed:
10 x Tire Flip
20 x SBGU
30 x Wall Ball

Conditioning
Run a 5k for time

Abs 2 rounds:
14 x Side Bends
10 x Bicycles
10 x Crunches
11 x Pulse Ups
15 x Leg Levers

14 Jul 14

Warm up

Conditioning for time:
Run 400 m
20 x KB Swings
Run 400 m
20 x Push Ups
Run 400 m
20 x OH Squat
Run 400 m
20 x Sit Ups
Run 400 m
20 x Burpees
Run 400 m
20 x Walking Lunges

13 Jul 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 not timed:
100 x Push Ups
50 x Inverted Rows
50 x Ab Roller

Conditioning 20 min AMRAP:
5 x BB Complex
10 x SBGU
15 x Wall Ball

Abs
20 x Crunches
60 sec Plank
20 x Side Bends
10 x Leg Levers
9 x Russian Twists
12 x Pulse Ups

10 Jul 14

Warm up

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

Stamina 5 rounds not timed:
5 x Front Squats
5 x Pull Ups
50 m Sled Push

Conditioning for time:
Run 1 mile
40 x SBGU
Run 1 mile

Abs 2 rounds:
15 x Crunches
10 x Leg Levers
12 x V-Ups
6 x Bicycles

09 Jul 14

Warm up

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

Stamina 5-10-15 un-timed:
KB Swings
Box Jumps

Conditioning 3 rounds for time:
Run 1 Mile
25 x Pull Ups
50 x Push Ups
75 x Squats

Abs
8 x Side Bends
8 x Bicycles
8 x Leg Levers
20 x Crunches
10 x Pulse Ups