6/27/13 - THURSDAY

WARM-UP
Foam Roll
Airdyne - 3 min
Mobility
2 Rounds: Thruster 10, Ab Wheel 15

STRENGTH
E2MOTM - 10 min Ladder for Max Weight
Thruster - 3
Wall Climb - 1

CONDITIONING
4 Rounds for Time
HSPU - 8
Chest 2 Bar Pull-up - 10
DU - 50

ASSISTANCE
Shoulder Press RP - 3xF
Rest 1 min
Weighted Pull-up RP - 3xF
Rest 1 min
Push Press RP - 3xF
Rest 1 min
Pull-up RP - 3xF

3 Giant Sets
High Pull - 9
Lateral DB Raises - 12
Reverse DB Flies - 15

6/25/13 - TUESDAY

WARM-UP
Foam Roll
Mobility
Burpee - 20

STRENGTH
Bench Press - 1RM

CONDITIONING
Complete for Time
Tabata Burpees - 100
Toes 2 Bar - 15
20 lb Med Ball Run - 200m

ASSISTANCE
Complete for Max Rep
Weighted Dips RP - 3xF
Rest 1 min
Close Grip Bench Press RP - 3xF
Rest 1 min
Push-up RP - 3xF

3 Compound Sets
80lb Curls - MR
95 lb High Pull - 9

3 Supersets
Lateral DB Raises - 12
Reverse DB Flies - 15

Note: Complete as much of the ASSISTANCE work as possible in time frame.

6/24/13 - MONDAY

WARM-UP
Foam Roll
Airdyne - 3 min
Mobility
2 Rounds: Ab Wheel - 12, Junk Yard Dog - 3, Goblet Squat - 12

STRENGTH
Box Squat - 1RM

CONDITIONING
Death by Power Cleans & Box Jumps
185 lb Power Clean +1
24" Box Jump +1

Note: When you fall out, you must do 15 burpees every minute on the minute until the last person falls out.

ASSISTANCE
3 Giant Sets
L-Sit - 30 sec
Romanian Deadlift - 12
Calf Raises - 20+

6/21/13 - SATURDAY

WARM-UP
Foam Roll
Jog 800 meters
Mobility
Wall Climb - 8
Skin the Cat with Leg Lowers - 6

SKILL and STRENGTH
Hang Squat Snatch - 5x2
OH Squat - 3x3

CONDITIONING
5 Rounds for Time
Muscle-Up - 2
135 lb Push Press - 6
Pull-up - 12
45 lb Thruster - 18
Run - 200 meters

ASSISTANCE
4 Giant Sets
Barbell High Pull - 12
30 lb DB Lateral Raises - Max Rep
Toes 2 Bar - 20
Rest

6/20/13 - THURSDAY

WARM-UP
Foam Roll
Mobility
2 Rounds: PVC Pass Through 5, Reverse Burpee 5, Junk Yard Dog 3, 95 lb C&J 5

SPEED & POWER
Clean - 1RM

CONDITIONING
7 Rounds for Time
Deadlift @ 75% - 3
HSPU - 6
Burpee - 9

ASSISTANCE
Standing Calf Raises 2x20+
Glute Bridge 2x8-10
Good Mornings 2x8-10

6/18/13 - TUESDAY

WARM-UP
Foam Roll
Mobility
2 Rounds: Ab Wheel - 15, Shaking Bench Press 10, Skin the Cats 5

STRENGTH
Heavy "LYNNE"
5 Rounds for Max Rep
Bench Press @ 80% of 1RM - Max Rep
35 lb Weighted Pull-up - Max Rep
Rest

ASSISTANCE
4 Rounds for Time
35 lb Weighted Dips - 12
95 lb High Pulls - 12

4 Rounds
75 lb Curls - Max Rep
30 lb DB Lateral Raises - Max Rep
30 lb Reverse DB Flies - Max Rep

6/17/13 - MONDAY

WARM-UP
Foam Roll
Jog 400 meters
2 min AMRAP - DU
2 Rounds: KB Swing 15, 1.25 Back Squats 5

STRENGTH
Back Squat @ 75% 1RM - 6x5+

Note: Do 5 reps each set at 75% of your 1RM Back Squat. Do as many reps as possible on your last set.

CONDITIONING
21-15-9
75 lb Power Snatch
24" Box Jump

ASSISTANCE
Standing Calf Raises - 4x20

6/15/13 - SATURDAY

WARM-UP
Foam Roll
Burpee - 30
Mobility
Burpee Pull-up - 15
45 lb Thruster - 21

SKILL
Hang Squat Snatch - 5x2
OH Squat - 4x3

CONDITIONING
8  Rounds for Time
Muscle-up - 2
135 lb Push Press - 8
Pull-up - 8
185 lb Back Squat - 8
Run - 200 meters

ASSISTANCE
4 Giant Sets
Barbell High Pull - 12-15
30 lb DB Lateral Raises - MR
Rest

6/13/13 - THURSDAY

WARM-UP
Foam Roll
Jog 800m
Mobility
3 Rounds: Leg Lowers 3, SDHP 9, Wall Climb 3

SPEED
Hang Clean Pulls - 4x3
EMOTM - 10 min: 185 lb Power Cleans - 2

CONDITIONING
10 min AMRAP
HSPU - 6
Weighted Step Up - 8
Toes 2 Bar - 10

ASSISTANCE
Standing Calf Raises - 4x20 for max weight

6/11/13 - TUESDAY

WARM-UP
Foam Roll
Burpee - 20
Mobility
2 Rounds: Wall Climb 5, Pull-up 10

STRENGTH
Bench Press - 5x5RM (start at 75% of 1RM)
Bench Press Rest Pause - 3xFailure

Seated Rope Climb - 5x3
Close Grip Pull-up Rest Pause - 3xFailure

ASSISTANCE CONDITIONING
3 Rounds for Time
Inverted Pull-up - 6
35 lb Weighted Dips - 12

3 Rounds for Time
155 lb Bent Over Row - 8
Clapping Push-up - 12

Bicep Curls - 3x12-5

6/10/13 - MONDAY

WARM-UP
Foam Roll
Jog 800m
Stretch
PVC Pass Throughs - 10
2 Rounds: KB Swing - 10, Pistols - 8

STRENGTH
Front Squat - 5x6 for Max Weight

CONDITIONING
Complete for Time
Buy-In: Run 400 meters
15-12-9
185 lb Deadlift
20 lb Wall Ball
Buy-Out: Run 400 meters

6/6/13 - THURSDAY

WARM-UP
Foam Roll
Jog 600 meters
2 min AMRAP: DU
Stretch

SKILL
Pistols
Handstands

CONDITIONING
5 Rounds for Time
185 lb Squat Clean - 5
Toes 2 Bar - 10
DU - 20

6/4/13 - TUESDAY

WARM-UP
Foam Roll
Dynamic Stretch
Jog 800m
PVC Pass Throughs - 10
Leg Lowers - 2x5
24" Box Jump Burpees - 12

STRENGTH
5 Supersets for Max Weight
Weighted Pull-up - 8
Close Grip Bench Press - 8

CONDITIONING
3 Rounds for Time
95 lb Power Snatch - 5
Ring Dip - 15
45 lb Weighted Inverted Row - 20
Push-up - 30

6/3/13 - MONDAY

WARM-UP

Foam Roll
Dynamic Stretch
Jog 800m
DU - 1 min AMRAP
Ab Wheel - 12
KB Front Squat - 15
Knee to Hip Romanian Deadlift Shrugs - 10

SKILL

EMOTM - 10 min
Hang Squat Clean - 2

5 Rounds for Time
Back Squat - 5
Box Jumps - 10
Shoulder Press - 15