Saturday 

May 7th, 2016

3hr 20min

1. Every 5 Minutes for 20 Minutes (4 Rounds):

30 Calorie Row

20 Calorie Assault Bike

10 Calorie Ski Erg

= 3:05, 3:09, 3:13, 3:14.

Total time 18:14.

Row at 1500-1600cal/hr pace. 

Assault bike at 370-450 watts. 

Ski erg at 1300-1400cal/hr pace. 

2. Power Clean; 5x3 at 80%+, New set every 2 minutes: 

= 135x5-155x4.

165x3-175x3-175x3-180x3-185x3, New set every 2 minutes.

(82.5-92.5% of 1RM) 

3. 4 Rounds for time of:

Run 400 Meters

21 Deadlifts (225lbs.)

3 Rope Climbs (15')

= 14:09.

Running sub 1:30/400 meters.

Deadlifts 21 / 15-6 / 15-6 / 15-6.

Rope climbs :45-60sec/3 reps. 

3:32/round x4 rounds. 

4. AMRAP 7 Minutes of:

10 Calorie Assault Bike

7 Strict Handstand Push-ups 

Rest :30 Seconds b/t Rounds

= 6 Rounds + 5 Calories.

Assault bike at 700-800 watts.

Strict handstand push-ups unbroken. 

All rounds between :32-40 seconds. 

5. 4 Sets of:

10 Back Rack Walking Lunge Steps (5/leg)

Rest 2-3 Minutes b/t Sets

= 185x10-195x10-205x10-215x10. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Friday

May 6th, 2016

3hr 25min

1. 6 Rounds for max meters of:

2:00 Row Hard

1:00 Row Easy

(Total time 18min) 

= 4815 Meters.

Row 1:44-1:46/avg. pace on hard interval.

Row 2:00-2:10/avg. pace on easy interval. 

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x2-245x1-265x1-275x1-285x1.

270x5 (PR). 

3. For time:

30-20-10 Reps of,

Dumbbell Snatch (70lbs.)

Chest to Bar Pull-up

= 6:33. 

DB snatch 5-5 x3 / 5-5-4-4-1-1 / 5-5.

CTB pull-up 10-5-5-5-5 / 10-5-5 / 5-5. 

4. 5 Rounds for time of:

21 GHD Sit-up

7 Squat Clean Thruster (135lbs.)

= 9:19. 

GHD sit-ups fast and unbroken.

Squat clean thrusters all singles AFAP. 

1:51/round x5 rounds. 

5. 5 Rounds, NOT for time:

10 Strict Dips

10 Strict Pull-ups 

= Complete, 50/50 reps. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Thursday

May 5th, 2016

2hrs 

1. Warm-up:

Foam rolling, air squats, leg swings, push-ups, activation, etc.

= Complete, I spent about 10-15 minutes here just getting moving. 

2. For time:

100 Calorie Assault Bike

*EMOM 5 Burpees to 6" Target

= 7:49.

Rest 5 Minutes...

3. For time:

100 Calorie Ski Erg

*EMOM 5 Burpees to 6" Target

= 7:32.

Rest 5 Minutes...

4. For time:

100 Calorie Row

*EMOM 5 Burpees to 6" Target 

= 6:55.

Total time 32:16. 

Assault bike 400-600 watts.

Burpees to target sub :20sec. 

+

Ski erg 1100-1400cal/hr pace.

Burpees to target sub :20sec.

+

Row 1300-1500cal/hr pace.

Burpees to target sub :20sec.

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of seated straddle pose 

3-minutes of hip flexor stretch per leg 

= Complete, complete & complete. 

Wednesday 

May 4th, 2016

3hr 10min

1. 3 Rounds for time of:

30 Calorie Row

30 GHD Sit-ups 

= 7:48.

Row 1300-1700cal/hr pace.

GHD sit-ups fast and unbroken.

2:36/round x3 rounds. 

2. EMOM for 6 Minutes:

2 Squat Cleans at 190-195lbs (~87.5%)

= 115x5-135x4-155x3-165x2-185x2.

2 squat cleans at 195lbs EMOM for 6:00. 

3. For time:

Ski Erg 2000 Meters

Rest 2 Minutes

30 Squat Cleans (165lbs.)

= 14:24.

Ski erg 7:28.8/2k (1:52.2 avg. pace). 

Squat cleans 4:56/30 reps (all singles AFAP).

4. EMOM for 20 Minutes (10 Rounds): 

Odd: Assault Bike for Max Calories

Even: 5 Bench Press (135lbs.) 

= 205 Assault Bike Calories.

Assault bike 400-700 watts (20+ cal/min pace). 

Bench press unbroken x6 / 3-2 x4. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Tuesday

May 3rd, 2016

2hr 45min

Complete workouts 1, 2 & 3 on a running clock...

Start @ 0:00, 

4 Rounds for time of:

30 Calorie Ski Erg

15 Burpee Box Jumps (24")

= 11:07.

Start @ 20:00, 

AMRAP 12 Minutes of:

21 Calorie Assault Bike

21 Kettlebell Swings (70lbs.) 

= 4 Rounds + 25 Reps.

Start @ 40:00, 

For time:

100' Walking Lunge w/ Two 55lb. Dumbbells

40 Push-ups 

100' Walking Lunge

30 Push-ups 

100' Walking Lunge

20 Push-ups 

100' Walking Lunge

10 Push-ups 

= 8:49. 

Total time 48:49.

Ski erg 18-20cal/min pace.

Burpee box jumps :45-60sec/15 reps. 

2:46/round x4 rounds.

+

Assault bike 345-409 watts.

Kettlebell swings 21 / 15-6 / 15-6 / 15-6 / 4 @ 12:00. 

2:40/round x4+ rounds.

+

Walking lunges w/ DB's 50ft-50ft x4 rounds.

Push-ups 40 / 17-13 / 13-7 / 10. 

4. Push Jerk; 6x2 at 80%:

=135x5-155x3.

175x2-175x2-175x2-175x2-175x2-175x2. 

(6x2 at 82%) 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Monday

May 2nd, 2016

3hr 10min

1. For time:

Row 800 Meters

Ski Erg 800 Meters

Row 600 Meters

Ski Erg 600 Meters

Row 400 Meters

Ski Erg 400 Meters

Row 200 Meters

Ski Erg 200 Meters

= 15:44. 

Row 1:48.6/2k avg.

Ski Erg 1:57.1/2k avg. 

(Total 4000m)

2. Back Squat; 5x5 at 90% of 5 Rep Max:

= 135x7-185x5-205x3-225x2.

5x5 at 240lbs, New set every 2:30. 

3. 4 Rounds for time of:

7 Power Cleans (175lbs.) 

14 Bar Facing Burpees

21 Wall Balls (20lbs.) 

= 11:50. 

Power cleans singles AFAP (87.5% of 1RM).

Bar facing burpees fast (:40-45sec/14 reps). 

Wall balls unbroken.

2:57/round x4 rounds.

4. Deadlift; 5x3 at 85% (No bounce & No belt): 

= 135x7-225x5-275x3.

5x3 at 305lbs, New set every 2:30. 

5. 3 Rounds for time of:

30 Push-ups 

30 Handstand Push-ups 

Rest :90 Seconds b/t Rounds

= 1:38, 2:20, 2:14.

Total time 9:12.

Push-ups unbroken. 

Handstand push-ups 30 / 22-8 / 30. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

Sunday

May 1st, 2016

Active Recovery Day

1. For time:

100-80-60-40-20 Reps of,

Double Unders

Air Squats 

= 8:21.

Double unders unbroken.

Air squats unbroken. 

2. Cool down:

3-minutes of hip flexor stretch per leg 

= Complete.