Thursday 

July 7th, 2016

2hr 40min

1. Every 1:30 for 10 Rounds:

6 Strict Weighted Pull-ups (20#)

= Complete, All 60 Reps at 20#. 

2. 5 Rounds: 

21 Cal Assault Bike

15 Pull-ups 

9 D-Ball Cleans (100#)

= 13:52.

Rest 10 Minutes...

3. 5 Rounds:

21 Cal Row

7 Man Makers (45# DB's) 

= 16:23.

Rest 10 Minutes...

4. For time:

100 Burpee Box Jump Overs (36") 

= 11:12.

Total time 61:27. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Wednesday

July 6th, 2016

4hrs

1. 12 Rounds:

Row 250 Meters

Rest :30 Seconds b/t Rounds

(Total 3000 Meters) 

= :49.6, :50.9, :50.8, :50.5, :50.5, :50.4, :50.7, :50.5, :50.8, :50.5, :50.2, :49.7.

Total time 15:35. 

Avg. pace 1:40.8. 

2. Every :90 Seconds for 6 Rounds:

3 Power Clean and Jerk at 80% of 1RM 

= 115x6-135x4-155x2.

165# x3 Reps x6 Sets (82%). 

3. "Glen"

For time:

30 Clean and Jerks (135#)

Run 1 Mile 

10 Rope Climbs (15')

Run 1 Mile

100 Burpees

= 26:32. 

4. 3 Rounds:

40 GHD Sit-ups

20 Cal Assault Bike

10 Strict Handstand Push-ups 

= 9:56.

5. 4 Sets: 

12 Bent Over Barbell Rows

Rest 1-2 Minutes b/t Sets

= 115# x12 Reps x4 Sets.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.

Tuesday

July 5th, 2016

4hr 30min

1. Running: 

10x 400 Meters, Rest :60 Seconds b/t Rounds

= 1:17, 1:19, 1:18, 1:17, 1:18, 1:17, 1:17, 1:17, 1:18, 1:17. 

Total time 21:55. 

5:10/mile pace for 4k of intervals. 

2. Bench Press; Work to Heavy Single:

= 95x7-115x5-135x3-145x1-155x1-165x1-175x1-180x1-190(f). 

3. Bench Press; 7x5 at 85%, New Set every 2:30: 

= 155 x5 Reps x7 Sets. 

4. 5 Rounds:

Row 500 Meters

30 Wall Balls (20#) 

= 16:10.

5. For time:

20-18-16-14-12-10-8-6-4-2 HSPU

10-9-8-7-6-5-4-3-2-1 D-Ball Clean (100#)

= 9:59. 

6. EMOM for 20 Minutes: 

12 Push-ups, Unbroken & Wearing 20# Vest

= Complete, 240 Reps w/ 20# Vest.

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.

Monday 

July 4th, 2016

4hrs

1. 4 Rounds:

25 Cal Assault Bike

25 Cal Row

25 Cal Ski Erg

= 18:12.

2. Back Squat; Work to Heavy Double: 

= 135x7-185x5-205x3-225x2-245x2-255x2-265x2-275x1(f2). 

3. For time: 

21 Back Squats (205#)

15 Back Squats (225#)

9 Back Squats (245#)

= 6:45. 

4. "Sisson"

AMRAP 20 Minutes of:

1 Rope Climb (15')

5 Burpees

Run 200 Meters

*Wear 20# Vest 

= 13 Rounds Even. 

5. 5 Rounds:

50 Double Unders

7 Strict HSPU to 4" Deficit

= 5:55. 

6. 4 Sets:

20 Weighted Back Extensions 

Rest 2 Minutes b/t Sets

= 45# x20 Reps x4 Sets.

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

Sunday

July 3rd, 2016

1hr 15min

1. For time:

Run 5k

= 18:54. 

6:04/mile pace. 

2. Cool down/Flush: 

110 Push-ups (5 days of vet suicide challenge)

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete, complete & complete. 

Saturday 

July 2nd, 2016

4hr 20min

1. 4 Rounds:

25 Cal Assault Bike

25 Wall Ball (20#)

25 GHD Sit-up

25 Cal Assault Bike

Rest 2:00 b/t Rounds

= 4:36, 5:08, 5:08, 4:57.

Total time 25:49. 

2. Deadlift; Work to a Heavy Double (No Belt):

= 135x10-225x5-255x2-275x2-295x2-315x2.

3. EMOM for 6 Minutes:

6 Deadlift at 75% (No Belt) 

= Complete, All 36 Reps at 265#. 

4. 7 Rounds:

7 Overhead Squat (135#)

7 Strict HSPU

7 Bar Facing Burpee

= 9:13. 

5. 3 Rounds:

Run 400 Meters

Run 400 Meters w/ 45# Plate

*Wear 20# Vest

= 12:47.

6. EMOM for 7 Minutes: 

10 Strict Pull-ups (Supinated Grip) 

= Complete, 70 Reps in 6:39. 

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

8. Tread Water for 14 Minutes:

1min arms in (no using arms)

1min with arms 

x7 Rounds

= Complete.

Friday

July 1st, 2016

4hr 05min

1. 4 Rounds: 

Ski Erg 1000 Meters

Rest 2 Minutes b/t Rounds

(Total 4000 Meters) 

= 3:41.1, 3:44.1, 3:43.5, 3:43.5.

Total time 20:52.

Avg. pace 1:51.5. 

2. Back Squat; Work To a Heavy Single:

= 135x6-185x4-205x2-225x1-245x1-255x1-265x1-270x1. 

3. EMOM for 6 Minutes:

5 Back Squats at 85% of Today's Heavy Single

= Complete, All 30 Reps at 230#. 

4. 5 Rounds: 

Run 400 Meters

12 Back Rack Walking Lunges (135#)

= 11:26.

5. AMRAP 10 Minutes:

100' Sled Push (255#)

15 Ring Dips 

= 6 Rounds + 50' Sled Push. 

6. 5 Sets: 

12 Weighted Back Extensions

Rest 1-2 Minutes b/t Sets

= 55# x12 Reps x5 Sets. 

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.