(248) 860-2898

4/17/14

4/17/14
Complete as many rounds and reps as possible in 8 minutes of:

200 Meter Run

10 Pull-Ups

20 Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 8 minutes of:

5 Wall walks

15 Kettlebell Swings (32/24 kg)

20 Double-Unders

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 8 minutes of:

250 Meter Row

10 Burpees

10 Sit-Ups

4/16/14

4/16/14
Strength/Skill

1a) 4×5 Bent Over Row – heaviest possible, rest 60 sec.

1b) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

5 rounds for time of:

20 Pistols (alternating)

10 Power snatches 95/65#

5 Burpee Box Jumps 30/24″

4/15/14

4/15/14
Strength

1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%

2) Front Squat: 1X5@70%, 2X5@75%

Conditioning

20 Ring Dips

15 Hang Clean to Thrusters 135/95#

100′ Shuttle Run (50′ down/50′ back)

20 Box Jumps 30/24″

10 Hang Clean to Thrusters 135/95#

100′ Shuttle Run (50′ down/50′ back)

15 Box Jumps 30/24″

15 Hang Clean to Thrusters 135/95#

100′ Shuttle Run (50′ down/50′ back)

10 Box Jumps 30/24″

20 Ring Dips

4/14/14

4/14/14
Weightlifting

Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

Conditioning

“Jackie”

For time:

Row 1K

50 Thrusters 45#

30 Pullups

4/12/14

4/12/14
Strength

12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

20 Front Rack Lunges (10 each leg) 95/65#

15 HSPU

30 OHS 95/65#

12 HSPU

24 OHS 95/65#

9 HSPU

18 OHS 95/65#

20 Front Rack Lunges (10 each leg) 95/65#

4/11/14

4/11/14
Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning

This is one continuous effort.

400m Run with plate 45/25#

-then-

3 Rounds of:

5 Power Snatch 115/75#

25 HR Push-ups

5 Muscle-Ups or 10 C2B Pull-ups

-then-

400m Run with plate 45/25#

4/10/14

4/10/14
Strength

15 min to establish a 1-RM Bench Press

Conditioning

For time:

Row 1000 Meters

20 Shoulder to Overhead (135/95 lb)

30 Squat Cleans (135/95 lb)

40 Burpees Over the Barbell

4/9/14

4/9/14
Weightlifting

Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg

50 Double-Unders

25 V-Ups

4/8/14

4/8/14
Strength

1) Back Squat: 1X8@70%, 1X6@75%, 1X4@80%

2) Front Squat: 3X5@70%

Conditioning

4 rounds of:

:45 ME Bar Muscle-Ups or pull-ups

:15 Rest

:45 ME Burpee Box Jumps 24/20″

:15 Rest

:45 ME Split Jumps

:15 Rest

4/7/14

4/7/14
Weightlifting

Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day

Conditioning

4 rounds of:

400m Run (all out)

ME UB HSPU or Push Press 135/95#

Rest 2 minutes between rounds