7/25/13 - THURSDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: Bavarian Split Squat - 10 (alt), 20" Box Jump Overs - 10

CONDITIONING
3 Rounds for Time - Team WOD
Team Barbell Farmer Carry - 100m
115 lb Front Squat - 10
20" Burpee Box Jumps - 15

Note: While two athletes do the BB Farmer Carry, the 3rd athlete does Front Squats. Once the Farmer Carry and Front Squats are complete, all athletes must do 15 Burpee Box Jumps. Once all Burpee Box Jumps are complete, the athlete that previously did Front Squats does the Farmer Carry with one of the other athletes. The athlete that trades out of the Farmer Carry then does the Front Squats. An athlete rotates out of the Farmer Carry each round. Each athlete will do the Burpee Box Jumps three times, but will only do the Farmer Carry and Front Squats twice. The total time to complete the workout is the teams score.

ASSISTANCE
3 Giant Sets
Leg Lowers - 5
Close Grip Bench Press - 12+
Weighted Dips - 12+

3 Giant Sets
Ab Wheel - 15
Lateral DB Raise - 12+
Reverse DB Flies - 12+

7/22/13 - MONDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: 20" Box Jump - 10, 53 lb KB Swing - 15

STRENGTH
Back Squat for Max Weight - 4x6 (start at 75% 1RM)

CONDITIONING
12 min AMRAP
155 lb Power Clean - 5
20 lb Wall Ball - 10
Run 100m

ASSISTANCE
Single Leg Deadlift - 3x10 (each leg)
145 lb Calf Raises - 3x20+

7/20/13 - SATURDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
Burpee - 30

STRENGTH
7 Supersets
Shoulder Press - 3RM (starting at 75% 1RM)

CONDITIONING
4 Rounds for Time
95 lb Thruster - 10
Chest 2 Bar Pull-up - 12
Airdyne - .3 mi

ASSISTANCE
3 Supersets
Hang Muscle Snatch - 8
Close Grip Bench Press - 12+

3 Supersets
Lateral DB Raises - 12+
Weighted Reverse Grip Strict Pull-ups - 10+

7/18/13 - THURSDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: 24" Weighted KB Step Up - 10, Ab Wheel - 12

STRENGTH
4 Supersets
15 ft Front Rack Walking Lunge for Max Weight - 2
Toes 2 Bar - 15

CONDITIONING
Team WOD - 4 Rounds
50 lb KB Farmer Carry - 100m
AMRAP
DU - 50


ASSISTANCE
Calf Raises - 3x20+
Straight Leg Deadlift - 3x12-15

7/17/13 - WEDNESDAY

WARM-UP
Foam Roll
Jog 600m
Mobility

STRENGTH
6 Supersets
Weighted Pull up for Max Weight - 5,5,3,2,1,1
Bench Press @ 85% 1 RM - 3

CONDITIONING
12 min AMRAP
Front Squat - 3
Chest 2 Bar Pull-up - 6
Shoulder Press - 9

7/15/13 - MONDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: Goblet Squat - 12, PVC Pass Throughs - 6

STRENGTH
Deadlift Ladder E2MOTM - 315 lbs + 20

CONDITIONING
4 Rounds for Time
95 lb Thruster - 10
50 lb KB Swing - 15
Run 100m

ASSISTANCE
Calf Raises - 3x20+
Weighted Step Ups - 3x12

7i/10/13 - WEDNESDAY

WARM-UP
Foam Roll
Mobility
Airdyne 3 min
2 Rounds: Wall Climb - 5, Close Grip Strict Pull-up - 10

CONDITIONING
5 min AMRAP
HSPU - Max Rep
MU EMOTM - 3

Rest 3 min

5 min AMRAP
Burpee - Max Rep
315 lb Deadlift EMOTM - 3

Rest 3 min

5 min AMRAP
Push-up - Max Rep
Seated Rope Climb EMOTM - 2

ASSISTANCE
3 Compound Sets
Lateral DB Raises - 12-15
Reverse DB Flies - 15-20

3 Supersets
Leg Lowers - 5
95 lb Front Rack 20" Step-ups - 10

7/9/13 - TUESDAY

WARM-UP
Foam Roll
3 min Light Cardio
Mobility
2 Rounds: Leg Lowers - 6, Clapping Push-ups - 12

STRENGTH
Board Press for Max Weight - 5x8

CONDITIONING
Complete for Time
Chest 2 Bar Pull-ups - 100
135 lb Shoulder Press EMOTM - 5

ASSISTANCE
3 Supersets
Bent Over Row - 10-12
Close Grip Bench - 12-15

3 Supersets
40 lb Hammer Curls - Max Rep
Tricep Band Pulldowns - Max Rep

3 Compound Sets
Lateral DB Raises - 12-15
Reverse DB Flies - 12-15

7/8/13 - MONDAY

WARM-UP
Foam Roll
Jog 400m
Mobility
2 Rounds: Weighted 20" Box Jumps - 8, Chest 2 Bar Pull-ups - 10

STRENGTH
Box Squats for Max Weight - 5x6

CONDITIONING
"Elizabeth"
21-15-9
135 lb Clean
Ring Dip

ASSISTANCE
Weighted Step Ups - 3x12-15
Straight Leg Deadlift - 3x12-15
Calf Raises - 3x20+

*After each ASSISTANCE exercise, do Hollow Position Hold - 30 secs and Ab Wheel - 30 reps