07 May
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Week 2
06 May
Power Clean big 21 starting at100 finish 200
Back Squat follow second week of 5,3,1 protocol
Interval Workout (8 x 400 meter 2min rest) and 5 Hill sprints or 200m tire drag

Warm-up
Pull ups
Hollow rocks
HSPU (7,7,7)
Jumping air squats
Double unders
22,14,13

04 May

3 mile time trial

03 May
Bench Press
5 rounds for time of:
20 pull-ups
30 pushups
40 sit-ups
50 squats
3 min rest between rounds
 

02 May
Press
Deadlift
 
3 Rounds
400 Meter run
21 KB Swings 52lb
12 Pullup

01May
Rest

30 April
Press 55,70,85x5/90,105x5/120xARAP
100 pull-ups
100 pushups
100 sit-ups
100 squats
Time each 100 and rest as needed between 100's
 
Long Run 30to 45 min include at 3 ascents up a hill at 85%
 

29 April
5 Rounds
500 meter row
10 x Hang Power Cleans
10 x Dips

Warmup
22,14,13
Double unders
Pull ups
Sand bag get ups
Back ext
7,6,6
HSPU

28 April 2011

Week 1
28 April
Power Clean 120x5,140x5,150x5,160x8
Back Squat160 x5,185x5,200x13
Interval Workout (6 x 400 2 min rest) and 4 x Hill sprints
 

26 Mar 5K
27-Mar Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters PC
28-Mar Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
BS
29-Mar Press Interval 6 x 400 meters rest time to complete run
30-Mar 40 min run
31-Mar Five rounds for time of:
95 pound Thrusters, 20 reps
Handstand wall walks 5 reps
DL
1-Apr BP Hill Interval 8 rounds 20 seconds work 10 seconds rest 5K pace 12% grade
2-Apr
Four rounds for time of:
7 Muscle-ups
70lb KB swinng 15 reps
Walking Lunge, 30 steps 
3-Apr 5K
4-Apr Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
PC
5-Apr
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
135 pound Thruster, 5 reps
BS Interval 6 x 400 meters 4 x 200 meter rest time to complete run
6-Apr
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Press
7-Apr 50 min run
8-Apr
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile                                                                                     Mix and match back extensions and sit-ups as needed. 
DL
9-Apr
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
BP Hill Interval 10 rounds 30 seconds work 30 sec rest 5K pace 12 % grade
10-Apr Behind the neck Jerk 1-1-1-1-1-1-1
11-Apr 5 K
12-Apr
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
PC
13-Apr BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest time to complete run
14-Apr
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Press
15-Apr 55 min run
16-Apr
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
DL
17-Apr BP Hill Interval 2 x 1 mile run 7% grade rest 3 min between intervals
18-Apr
For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
19-Apr 5 k
20-Apr
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
PC
21-Apr 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest 1/2 the time to complete run
22-Apr
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Press
23-Apr 5 mile run
24-Apr For time: 1000 meter row, 50 thrusters (45lbs), 30 pullups DL
25-Apr Push ups 75, 50, 35, 25, 15 after each hill BP
Hill Interval 1 mile run, 800 meter run, 400 meter run, 200 meter run, 100 meter run 7% grade rest half the time it takes to complete the run portion
26-Apr 5 rounds 15 wall ball shots 15 KB swings (70lb)
27-Apr 5 K
28-Apr
29-Apr
30-Apr
5,3,1 template
Base all percentages off of 90 percent of your 1 max
Warmup is 40, 50, and 60 percent of max x 5 reps
 
Week 1
65 percent x 5 reps
75 percent x 5 reps
85 percent x 5 reps (as many reps as possible)
Week 2
70 percent x 3 reps
80 percent x 3 reps
90 percent x 3 reps (as many reps as possible)
Week 3
75 percent x 5 reps
85 percent x 3 reps
95 percent x 1 rep (as many reps as possible)
 
After each cycle increase the weight by 5 pounds
BS=back squat, pc=power clean,dl=dead lift,bp=bench press

23 Mar 2011
6 rounds
Deadlift x 3
Box jump x 6 30 inch box
Burpees x 9
10:15

5 x 1 min tire drag sprints
Rest one between rounds

20 mar 2011
Pull up,double under,nomo pushup,hollow rock, air squat
20,13,11,11,11

Press
95x5
110x3
120x4
Dead lift
250x5
280x3
315x3

Run
Two min hard/two min rest
5rounds

19 Mar 2011
Bench press
160 x 5
180 x 3
205 x 5

3 rounds
155 split clean x 5
30 in box jump x 10
6:35

17 Mar 2011
Big 21 clean and jerk
95 to 195

Pull ups, nomo pushup, hollow rocks
20,13,11,11,11

3 rounds
500 meter row
15 kb swings 52 lbs
15 wall ball shots

17 Mar 2011
Double unders,pull ups,ring dips,hollow rocks
20,13,11,11,11

AMARAP
30 double unders
15 power snatch 75lbs

14 Mar 2011
High bar back squat
170 x3
180 x3
205x13 90 percent of max

Ring dips and hollow rock
20,13,11,11,11

For time
15,12,10,8
Overhead squat x 95 lbs
Chest to bar pull ups
Time:6:23

Row 8 rounds 30 sec work x 20 sec rest

13 Mar 2011
Clean x 135 x every min on the min for five min
Rest five min
Knee to elbows
4 round of 30 sec work 30 sec rest

Pull ups, ring dips, hollow rocks
20,13,11,11,11

Run 10 min hard
Rest 5 min
Run 10 min hard
Rest 5 min
Run 2x2 min hard

12 Mar 11
Bench press
70 percent, 80 percent, 90 percent
145 x 3
170 x 3
190 x 10

Pull ups,ring dips,hollow rocks, double unders
20,13,11,11,11

11 Mar 2011
Dead lift
70 percent 230x5
80 percent 265x3
90 percent 300x10

AMRAP in 20 min
5 pull ups
10 push ups
15 squats
25 rounds and 5 pull ups

Tabata c2 rower

10 Mar 2011
Warmup
Pull ups
Ring dips
Hollow rocks
Double unders
20,13,11,11,11

4 rounds
6 hang power snatch
25 double unders
9:10

5 rounds
2 min run
3 min rest
4 rounds
1 min run
1 rest
Hold each round as fast as possible