5/30/13 THURSDAY

WARM-UP
AIRDYNE - 3 MIN
MOBILITY
2RDS
SKIN THE CAT WITH LEG LOWER - 5
WALL BALL - 10
MUSCLE SNATCH - 10

CONDITIONING

TABATA
RING PUSH-UP
REST 1 MIN
V-UP
REST 1 MIN
WALL CLIMB
REST 1 MIN

ASSISTANCE
2 RDS
FRONT HOLD - 1 MIN
L-SIT HANG FROM RINGS - 30 SEC
HANDSTAND - 1 MIN

5/28/13 TUESDAY

WARM-UP

RUN - 400 M
2RDS
WALL CLIMB - 3
ROMANIAN DL - 10
TOES TO BAR - 15

CONDITIONING

10-9-8-7-6-5-4-3-2-1 (FOR TIME)
250lb DEADLIFT
145lb PUSH PRESS
CLEAN .75 BODY WEIGHT

ASSISTANCE
 L-SIT 3 x MAX TIME
AB WHEEL 3 x 15

5/23/13 - THURSDAY

WARM-UP
Foam Roll
Dynamic Stretches
DU - 2 min AMRAP
2 Rounds: Goblet Squat 10, T2B 10
Mobility

SKILL
Rope Climb

CONDITIONING
2 Rounds for Time
Seated Rope Climb - 2
Front Squat - 8
Box Jump Over - 10
KB Swing - 12

Rest 2 min after completing 2 Rounds.
Repeat 3 times for a total of 6 Rounds. Increase Front Squat weight each repeat. Record time and weight for each set.

5/20/13 TUESDAY

WARM-UP

Double Unders - 2 min  AMRAP

MOBILITY

"2 RDS"
TURKISH GET-UP - 2
TOES TO BAR - 15
GOBLET SQUAT W/ 3 SEC PAUSE - 5

CONDITIONING

"GRACE"
COMPLETE 30 CLEAN AND JERKS FOR TIME

ASSISTANCE

BENCH PRESS - 3 x 5
AB WHEEL - 3 x 20

5/20/13 MONDAY

WARM-UP

RUN - 400 M

MOBILITY

2 RDS
SKIN THE CAT - 5
RING PUSH-UP W/ ARM EXT - 10
ROMANIAN DEAD LIFT - 15

CONDITIONING

"FILTHY FIFTY"
COMPLETE FOR TIME

BOX JUMP - 50
JUMPING PULL-UP - 50
KB SWING (1 POOD) - 50
WALKING LUNGE - 50
KNEE TO ELBOWS - 50
45lb PUSH PRESS - 50
BACK EXTENSION/GOOD MORNINGS - 50
WALL BALL - 50
BURPEE - 50
DU - 50

ASSISTANCE: CHOICE OF CORE WORK.

5/16/13 THURSDAY

WARM-UP

RUN - 400 M
MOBILITY
2RDS
PLYO JUMP CIRCUIT - 2
WALL CLIMB - 3
BAND PULL-A-PART - 10

SKILL/STRENGTH

HANDSTAND PUSH-UP 4 x 3

CONDITIONING

4 RDS FOR TIME (TEAM WOD)*
FARMERS CARRY - 100M
           AMRAP
FRONT SQUAT 95lbs- 5
PUSH PRESS 95lbs- 5

*WHILE ONE PARTNER DOES THE FARMERS CARRY, THE OTHER WILL COMPLETE THE AMRAP. BOTH PARTNERS WILL DO 4 FARMERS CARRIES.

5/14/13 TUESDAY

WARM-UP
RUN - 400 M

MOBILITY

2 RDS
HUG A TWINKIE - 15
KB SDHP - 10
BURPEE PULL-UP - 5

SKILL

10 MIN EMOTM
POWER CLEAN - 2
MUSCLE-UP 1

CONDITIONING

"HELEN" 3 RDS FOR TIME

RUN - 400 M
KB SWING - 21
PULL-UP - 12

5/13/13 MONDAY

WARM-UP

DU AMRAP - 2 MIN

MOBILITY

3 RDS
PASS THROUGH - 10
BURPEE - 10
WALL BALL - 10

CONDITIONING

BARBARA
5 RDS REST FOR 3 MINUTES BETWEEN RDS.

PULL-UP - 20
PUSH-UP - 30
SIT-UP - 40
SQUAT - 50

ASSISTANCE

COMPOUND SET x 2
DB SHOULDER PRESS - 10
DB FRONT RAISE - 10
DB LAT RAISE - 10

5/10/13 FRIDAY

WARM-UP

RUN - 400 M

MOBILITY

2 RDS
KB SDHP - 10
BOX JUMP 24" - 10
PVC PASS THROUGH - 10

CONDITIONING

12 MIN AMRAP
75LB MUSCLE SNATCH - 10
24" BOX JUMP - 10
135LB ROW - 10

ASSISTANCE
CHOICE OF CORE WORK.

5/9/13 THURSDAY
WARM-UP
RUN - 400 M

MOBILITY

3 RDS
PYLO JUMP CIRCUIT
SKIN THE CAT - 5
BAND PULL-A-PART - 10

CONDITIONING

TABATA
KB SWING 70LB
REST 1 MIN
L-SIT
REST 1 MIN
WEIGHTED RING DIP

ASSISTANCE

BARBELL CURL DROP SET x 2

3RDS
HOLLOW POSITION HOLD - 1 MIN
HOLLOW ARCH - 40 SEC

5/7/13 TUESDAY

FOAM ROLLING

JOG 400 M

2 RDS

MED BALL CLEAN - 15

CANDLESTICK - 10

BOX JUMP BURPEE - 5

MOBILITY

3 RDS FOR TIME

MED BALL RUN - 200 M 

TOES 2 BAR - 20

BURPEE - 20

BENCH DROP SET x 2

BARBELL CURL x 2

5/6/13 - MONDAY

WARM-UP
Foam Roll - 10 min
Jog 600m
Plyo Circuit with Burpees - 3

Mobility

SPEED
EMOTM - 10 min Ladder
Power Cleans - 3

CONDITIONING
4 Rounds for Time
Wall Climb - 4
Deadlift - 8

Wall Ball -16
Run 100m

5/2/13 THURSDAY

WARM-UP

JOG 400 M

MOBILITY

2RDS

RING PUSH-UP W/ ARM EXTENSION - 10

20" BOX JUMP OVER - 10 

75LB MUSCLE SNATCH - 10

CONDITIONING

1st Street HILL SPRINTS - 10 RDS

ASSISTANCE

BENCH DROP SET X 2 

2RDS

185LB FRONT RACK HOLD - 1 MIN

TOES 2 BAR - 20