29 Jun 16

Warm up

Strength
5 x 5 Press
5 x 5 Pull Ups
3 x 10 BB Curls
3 x 15 Weighted Dips

Stamina un-timed:
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 in 1:00, 2 x :30, & 4 x :15

Conditioning 6 rounds for time:
6 x Deadlifts
6 x BB Rows
6 x Hang Cleans
6 x Front Squats
6 x Push Press
6 x Back Squats
6 x Push Ups

Abs 2 rounds:
15 x Reverse Crunches
8 x V-Ups
8 x Russian Twists
10 x Crunches
15 x Bicycles

28 Jun 16

Warm up

Strength
AMRAP Squat @ 90% 1RM
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina
Build to a 1RM 50 ft. Yoke Carry without dropping it

Conditioning 8 rounds for time:
Run 400 m
20 x Burpees

Abs 2 rounds:
16 x Wide Leg Sit Ups
26 x Bicycles
20 x Pulse Ups
10 x Crunches
15 x Reverse Crunches

27 Jun 16

Warm up

Stamina un-timed:
Perform as many 50 ft. Farmer’s Carries as possible, as heavy as possible, until you cannot make it 50 ft.

50 x Pull Ups
50 x Push Ups
50 x Sit Ups

Conditioning
Run a 5k for time

Abs 4 rounds:
10 x Side Bends
25 x Wide Leg Sit Ups
20 x Bicycles

26 Jun 16

Warm up

Strength
AMRAP Bench Press @ 90% 1RM
3 x 10 1 Arm DB Bench Press
3 x 10 DB Row

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

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

Conditioning 2 rounds for time:
10 x Wall Squats
10 x Goblet Squats
10 x Pistols
10 x DB Lunges

Abs 2 rounds:
18 x Bicycles
14 x Crunches
8 x Pulse Ups
20 x Side Bends
12 x Flutter Kicks

25 Jun 16

Warm up

Stamina
100 x TGU

Conditioning
Ruck March anywhere from 30 min to 3 hours

Abs 2 rounds:
60 sec Plank
26 x Wide Leg Sit Ups
8 x V-Ups
25 x Bicycles
25 x Flutter Kicks

23 Jun 16

Warm up

Stamina 10 – 1, un-timed:
Bench Press
Pull Ups
GHD Sit Ups

Conditioning 4 rounds for time:
400 m Run
10 x Thrusters
200 m Run
20 x Thrusters
100 m Run
10 x Chin Ups
10 x Push Ups
10 x Stone to Shoulder

Abs 4 rounds:
6 x Bicycles
14 x Russian Twists
16 x Side Bends

21 Jun 16

Warm up

Strength
AMRAP Deadlift @ 90% 1RM
3 x 10 Good Mornings
3 x 15 HLR

Stamina 3 rounds, un-timed:
Farmer’s Carry AHAP until failure
30 x Push Ups

Conditioning 8 rounds for time:
Run 400m
30 x BW Squats

Abs 4 rounds:
15 x Crunches
12 x Side Bends
6 x Leg Levers

20 Jun 16

Warm up

Strength
AMRAP Press @ 90% 1RM
5 x 10 BB Curls
5 x 15 Weighted Dips

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

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 Wide Push Ups, Regular Push Ups, Diamond 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 AMRAP in 30 minutes:
10m, 20m Suicide Sprint
25 x Jump Rope
4 x Spider Man Push Ups
3 x Pull Ups
10 x Goblet Squats

Abs 3 rounds:
10 x Crunches
25 x Pulse Ups
6 x Side Bends
16 x Flutter Kicks

17 Jun 16

Warm up

Strength
3 x 3 Squat
3 x 3 Leg Press
3 x 3 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds un-timed:
Front Rack Walking Lunges to failure
Farmer’s Carry to failure

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x Squats

Abs 3 rounds:
20 x Crunches
20 x Side Bends
12 x Reverse Crunches
60 sec Plank

13 Jun 16

Warm up

Strength
15 x Squat @ 80% of 10RM
3 x 10 BB Row
5 x 5 Man Makers + 5 Pull Ups

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

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 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
90-120 min Ruck March

Abs 2 rounds:
12 x Leg Levers
14 x Reverse Crunches
60 sec Plank
12 x Pulse Ups
10 x Bicycles