Thursday

June 30th, 2016

3hr 35min

1. For time: 

Run 5k 

Rest 5 Minutes 

150 Burpees

*Wear 20# Vest

= 22:39/5k, 11:20/150 burpees.

Total time 38:59. 

2. Bench Press; 5x5 at 85% of 1RM, Rest 2 Minutes b/t Sets:

= 95x7-115x5-135x3-145x2-155x1-165x1-170x1. 

155 x5 Reps x5 Sets. 

3. For time:

27-21-15-9 Assault Bike Cals 

9-7-5-3 Bench Press (145#)

= 6:19. 

4. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

3-minutes of seated straddle pose

= Complete, complete & complete. 

Wednesday 

June 29th, 2016

4hrs

1. For time:

20-19-18-17-16-15-14-13-12-11, 

Assault Bike Cals

Ski Erg Cals 

= 20:13.

2. EMOM for 10 Minutes:

3 Front Squats at 75%+

= 115x7-135x5-155x3-175x3. 

185 x3 reps x2 sets.

195 x3 reps x2 sets.

200 x3 reps x2 sets.

205 x3 reps x2 sets.

210 x3 reps x2 sets. 

(76-86% EMOM) 

3. 7 Rounds:

7 Front Squats (145#)

7 Burpee Box Jump Overs (36") 

= 8:47.

4. 5 Rounds:

200 Meter Farmer Carry (55# DB each hand)

15 Handstand Push-ups on Dumbbells 

= 13:52. 

5. 4 Sets:

15 Single Arm Dumbbell Row, Left Arm

15 Single Arm Dumbbell Row, Right Arm

Rest 2 Minutes b/t Sets 

= 55# x15/15, 55# x15/15, 55# x15/15, 55# x15/15. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

7. Tread Water for 10 Minutes:

1min arms in (no using arms) 

1min with arms 

x5 Rounds

= Complete.

Tuesday 

June 28th, 2016

4hrs

1. EMOM for 10 Minutes:

3 Bench Press AHAP

= 95x7-115x5-135x3-145x2. 

155x3 Reps x10 Sets EMOM. 

2. Every 1:45 for 10 Rounds:

6 Strict Weighted Pull-ups (20#) 

= Complete, All 60 Reps at 20#. 

3. "Murph"

For time:

Run 1 Mile

100 Pull-ups 

200 Push-ups 

300 Air Squats

Run 1 Mile

= 26:39.

Rest 10 Minutes...

4. "Michael"

3 Rounds:

Run 800 Meters

50 Back Extensions

50 GHD Sit-ups 

= 21:47.

Rest 10 Minutes...

5. "JT"

21-15-9 Reps:

Handstand Push-ups

Ring Dips

Push-ups

= 6:11.

Total time 1:14:37. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Monday

June 27th, 2016

4hr 10min

1. 6 Rounds:

Assault Bike 40 Cals

Rest 2:00 b/t Rounds

= 1:48, 1:56, 2:00, 2:03, 2:08, 2:02.

Total time 21:57. 

2. Back Squat; Work up to Heavy Single:

= 135x7-185x5-205x3-225x2-245x1-255x1-265x1-270x1. 

3. For time:

10 Back Squats (185#)

8 Back Squats (205#)

6 Back Squats (225#)

4 Back Squats (245#)

2 Back Squats (265#)

*One bar, change your weights. 

= 5:51. 

4. AMRAP 20 Minutes: 

Run 400 Meters

30 Wall Balls (20#)

= 6 Full Rounds + 400 Meter Run + 8 Wall Balls.

5. 10 Rounds:

7 Strict Pull-ups

7 Strict Handstand Push-ups

= 7:40.

6. 4 Sets:

15 Weighted Back Extensions (Dead-stop @ Bottom) 

Rest :90 Seconds b/t Sets

= 45# x15, 45# x15, 45# x15, 45# x15. 

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Saturday 

June 25th, 2016

4hr 20min

1. 5 Rounds:

30 Cal Assault Bike

30 GHD Sit-ups 

30 Push-ups 

= 19:47.

2. 5 Sets:

10 Back Rack Walking Lunge (5/leg) 

Rest 2-3 Minutes b/t Sets

= 185x10-185x10-195x10-195x10-205x10. 

3. For time:

40-30-20, 

Wall Ball (20#)

Cal Ski Erg 

= 8:28. 

4. AMRAP 12 Minutes:

12 Burpee Box Jump Over (36") 

3 Rope Climb (15') 

= 5 Rounds + 3 Reps. 

5. 5 Sets: 

10 Single Arm Dumbbell Row, Left Arm

10 Single Arm Dumbbell Row, Right Arm

Rest :90 Seconds b/t Sets

= 70# x10/10, 70# x10/10, 70# x10/10, 70# x10/10, 70# x10/10. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & Complete. 

Friday

June 24th, 2016

3hr 50min

1. Running:

1x 1600 Meters, Rest 3:00

2x 800 Meters, Rest 2:00

4x 400 Meters, Rest 1:00

(Total 4800 Meters)

*Wear 20# Vest

= 6:04, 2:59, 2:59, 1:29, 1:29, 1:27, 1:28.

Total time 27:55. 

~6min/mile pace across 4800m (w/ 20# vest).

2. For time:

10-9-8-7-6-5-4-3-2-1,

Back Squat (205#)

Bench Press (145#)

Strict Pull-up 

= 14:30. 

Back squat unbroken.

Bench press 10 / 5-4 / 6-2 / 5-2 / 5-1 / 5 / 4 / 3 / 2 / 1. 

Strict pull-up unbroken. 

3. 3 Rounds:

30 Cal Assault Bike

30 Cal Ski Erg 

= 10:59.

Assault bike 1:25, 1:54, 1:56 (379-500 watts).

Ski erg 1:40, 1:50, 1:28 (1120-1300cal/hr). 

4. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Thursday 

June 23rd, 2016

2hrs

1. Back Squat; Work up to 85% of 1RM:

= 135x7-185x5-205x3-225x2-245x1(85%).

2. 3 Rounds:

Run 1 Mile

10 Back Squat (225#) 

= 23:04.

Runs 5:50, 6:30, 6:36/mile.

Back squats unbroken.

3. 3 Rounds:

20 Cal Assault Bike

20 Burpees to 6" Target

 = 5:55. 

4. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Wednesday

June 22nd, 2016

2hr 40min

1. For time:

Run 400 Meters

20 Burpees

Run 400 Meters

19 Burpees

Run 400 Meters

18 Burpees

Run 400 Meters

17 Burpees

400m/16, 400m/15, 400m/14...And so on until 400m/1. 

*Wear a 20# Vest

= 53:24. 

2. Every 1:00 for 10 Rounds:

6 Strict Weighted Pull-ups (15#) 

= Complete, All 60 Reps at 15#. 

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Tuesday 

June 21st, 2016

4hrs 05min

1. 10 Rounds:

Assault Bike 20 Cals 

Rest :60 Seconds b/t Rounds

= :44, :48, :46, :45, :44, :46, :46, :46, :46, :47.

Total time 16:38. 

2. Bench Press; Work to Heavy Single:

= 95x8-115x6-135x4-155x2-165x1-175x1-185x1(PR). 

3. EMOM for 6 Minutes: 

5 Bench Press at 150#

= Complete, 6x5 at 150# EMOM. 

4. 5 Rounds:

Run 400 Meters w/ 45# Plate 

20 Push-ups 

20 Yard Sled Push (275#)

*Wear a 20# Vest

= 19:34. 

5. 10 Rounds:

10 Pull-ups 

30 Double Unders

= 6:57. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Monday

June 20th, 2016

5hrs

Session 1:

1. 6 Rounds:

Run 400 Meters

Assault Bike 20 Cals 

Rest 2 Minutes b/t Rounds 

= 2:20, 2:29, 2:26, 2:24, 2:27, 2:28. 

Total time 24:14. 

2. Strict Weighted Dips; 10x10, Rest 2 Minutes b/t Sets:

= Complete, 10x10 at 15# (100 reps). 

3. 3 Rounds:

30 Cal Ski Erg

30 Walking Lunge Hugging 30# Med-ball 

= 7:12.

4. For time:

100-80-60-40-20 Double Under

50-40-30-20-10 Alternating Pistol 

= 7:59. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

------------------------------------------

Session 2:

6. For time:

1.5 Mile Run on Soft Sand

1.5 Mile Ocean Swim

= 57:41. 

10:58/1.5 mile soft sand run.

46:43/1.5 mile ocean swim. 

Sunday

June 19th, 2016

1hr 30min

1. 10 Rounds, New Round Every 1:15: 

6 Strict Weighted Pull-ups (15#)

= Complete, All 60 Reps at 15#. 

2. For time:

"Cindy XXX"

10-15-20-25-30 Pull-ups 

20-30-40-50-60 Push-ups

30-45-60-75-90 Air Squats 

= 15:07. 

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Saturday 

June 18th, 2016

4hrs

1. 7 Rounds for time of:

400 Meter Run

30 Yard Sled Push (275#) 

20 Push-ups 

100 Yard Farmer Carry (70# KB each hand) 

*Wear a 20# Vest 

= 31:29. 

2. Bench Press; 5-5-5-5-5 AHAP, Rest 2-3 Minutes b/t Sets: 

= 95x7- 115x5-135x3.

145x5-150x5-155x5-160x5(PR)-155x5. 

3. For time:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Assault Bike Cals 

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Ski Erg Cals 

= 17:07. 

4. 5 Rounds for time of:

24 Alternating Pistols 

12 Stationary Dips 

= 5:39. 

5. 4 Sets of:

16 RFE Bulgarian Split Squat (8/leg) 

Rest 2-3 Minutes b/t Sets

= Complete, 4x16 w/ 55# DB each hand. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Friday

June 17th, 2016

4hrs

1. 10 Rounds, New Round Every :90 Seconds:

Assault Bike 15 Calories

= :30, :32, :32, :31, :31, :30, :31, :31, :31, :30. 

Total time 14:00. 

2. 4 Sets of:

16 Walking Lunges w/ Kettlebells (8/leg) 

Rest 2 Minutes b/t Sets

= Complete, 4x16 w/ 70lb KB each hand.

3. AMRAP 20 Minutes of: 

60 Double Unders

20 Calorie Ski Erg

60' Sled Push (305lbs.)

= 7 Rounds + 2 Reps. 

4. 7 Rounds for time of: 

7 Chest to Bar Pull-ups

14 Calorie Assault Bike

7 Chest to Bar Pull-ups 

Rest :60 Seconds b/t Rounds 

= 1:10, 1:10, 1:05, 1:04, 1:01, 1:00, :59. 

Total time 13:29.

5. 3 Sets of:

20 Dumbbell Bench Press 

Rest :90 Seconds b/t Sets

= Complete, 3x20 w/ 45lb DB's.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Thursday

June 16th, 2016

3hr 40min

1. Assault Bike:

1:00 Max Calories 

1:00 Rest

x15 Rounds

(Total time 29:00) 

= 27, 24, 23, 23, 24, 23, 24, 22, 23, 22, 23, 22, 21, 22, 22.

Total 345 cals. 

2. Every :90 Seconds for 10 Rounds: 

6 Strict Weighted Pull-ups (15lbs.) 

= Complete, All 60 Reps at 15lbs. 

3. 5 Rounds for time of:

20 Pull-ups 

20 Alternating Pistols 

= 5:54. 

4. Bench Press; Quickly work up to a heavy single:

= 95x7-115x5-135x4-145x3-155x1-165x1-175x1-180x1(PR). 

5. For time:

10-9-8-7-6-5-4-3-2-1 Reps of,

Bench Press (135lbs.)

Double Kettlebell Walking Lunge (53lb KB each hand) 

= 8:25. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Wednesday

June 15th, 2016

3hr 30min

1. For time:

Run 1 Mile

25 Burpees to 6" Target

100 Double Unders

25 Burpees to 6" Target

Run 1 Mile

= 16:28. 

2. Bench Press; Work up to a 3 Rep Max: 

= 95x7-115x5-135x3-145x3-155x3-165x3-170x2(f3). 

3. 3 Sets of:

3 Bench Press at 95% of Today's 3RM

Rest 2-3 Minutes b/t Sets

= 160x3-160x3-160x3. 

4. AMRAP 15 Minutes of: 

21 Calorie Assault Bike

15 Bench Press (115lbs.)

9 Strict Pull-up

= 5 Rounds + 11 Reps.

5. For time:

42-30-18 Reps of,

Handstand Push-ups

Alternating Pistols 

= 5:32. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Tuesday 

June 14th, 2016

4hrs

1. Rowing:

2x 50 Calorie Row, Rest 2:00

2x 40 Calorie Row, Rest 1:30

2x 30 Calorie Row, Rest 1:00

2x 20 Calorie Row, Rest :30 

(Total 280 Cals) 

= 1:51, 1:59, 1:42, 1:39, 1:09, 1:12, :47, :50.

Total time 20:39. 

2. Front Squat; Work to a Heavy Single, Then 6x3 at 85% w/ Max Reps on Last Set: 

= 115x7-135x5-165x3-185x3-195x1-205x1-215x1-225x1-235x1.

200x3-200x3-200x3-200x3-200x3-200x10, New set every 2:00. 

3. 5 Rounds for time of:

25 Wall Ball (20lbs.)

25 GHD Sit-up

= 9:41. 

4. For time:

21 Calorie Assault Bike

21 Strict HSPU

Rest :90 Seconds

18 Calorie Assault Bike

18 Strict HSPU

Rest :90 Seconds

15 Calorie Assault Bike

15 Strict HSPU

Rest :60 Seconds

12 Calorie Assault Bike

12 Strict HSPU

Rest :60 Seconds

9 Calorie Assault Bike

9 Strict HSPU

= 2:02, 1:51, 1:38, 1:21, :53. 

Total time 12:43. 

5. 5 Sets of:

12L/12R Single Arm Dumbbell Rows (24 reps total)

Rest 2 Minutes b/t Sets

= 55lbs x12/12, 55lbs x12/12, 55lbs x12/12, 55lbs x12/12, 55lbs x12/12. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

3-minutes of erector smash with lacrosse ball

= Complete, complete & complete. 

Monday

June 13th, 2016

5hrs

1. 6 Rounds:

20 Calorie Assault Bike

20 Calorie Ski Erg

Rest 2 Minutes b/t Rounds

= 1:52, 1:58, 1:57, 1:58, 1:59, 1:59. 

Total time 21:43. 

2. Back Squat; 4x7 at 90% of 7 Rep Max:

= 135x7-185x5-205x3-225x2. 

240x7-240x7-240x7-240x7, New set every 2:30. 

3. Every 5 Minutes for 30 Minutes (6 Rounds):

10 Deadlift (315lbs.)

Run 400 Meters

10 Muscle Up

= 2:51, 2:58, 3:05, 3:18, 3:26, 4:05.

Total time 29:05. 

4. 3 Rounds for time of:

100 Yard Sled Pull (215lbs.) 

15 Burpee Box Jump (30") 

= 14:46. 

5. Dumbbell Bench Press; 4x12, New set every 2:30:

= 55# DB's x12, 55# DB's x12, 55# DB's x12, 55# DB's x12. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.