65 min run:

• 5 min EZ
• 10 min stairs
• 5 min EZ
• 3 rounds of 1:30 FAST, 1:30 EZ
• 5 min EZ
• 10 min on the Ford Dam hill
• 5 min EZ
• 16 min out and back as 6 min @ pace/2 min EZ

Durability

- 100 pushups
- 200 abs
- 100 lunges
- 200 abs

10 rounds of…
- 10 sisters (25#)
- 5 pushups
- 10 jumping jacks
- 5 8-count bodybuilders

Work Capacity:

On the minute for 12 rounds…
- 3 x Power Cleans – (http://youtu.be/ssEvAIEfkHs)
- 3 x Hang Squat Clean – (http://youtu.be/CvIMGrMYwH4)
- 3 x Push Press – (http://youtu.be/gTu8QWrLtUM)

*** Round 1 – 3 – 85#
*** Round 4 – 6 – 95#
*** Round 7 – 9 – 105#
*** Round 10 – 12 – 115#

Strength:

10 – 8 – 6 – 4 – 3 – 3 – 3 – Overhead Squat

Chipper:

20 x O/H Squat @ 80% of 3RM
100 x 2 count mountain climbers
20 x Pullups
100 x Lunges

Durability:

35 minutes on the eliptical

30 min run
Four rounds of…
- 6 min run
- 2 min EZ
THEN..
Bar Bell Complex (75, 85, 95, 105)
- Deadlift x 4
- Row x 4
- Power Clean x 4
- Push Press x 4
- Back Squat x 4

Strength:

10 – 8 – 6 – 5 – 3 – 3 of Deadlift

Chipper:

18 x DL @ 85% of 3RM
200 X step ups @ 2×10# DBs
20 x Sisters
- Take a 25# DB
- Start in a seated position
- Roll backwards until DB hits the mat behind your head
- Roll forwards and pop into a squat
- Thrust up

Work Capacity:

21-15-9 Thrusters (95#) and Pushups
Run 1 Mile
9-15-21 1 rep pullups+Lat Pulldowns and Thrusters

45 min run

THEN…
20 x Jumping jacks
20 x Burpees
20 x Double Unders

Work Capacity:
5 rounds of…
- 12 x Squat Cleans (2×35# DB)
- 12 x Lat Pulldowns (HEAVY)
- 6 x Power Cleans (85, 95, 105, 115, 85)
- 6 X Bench Press

Baseline: ‘Fraid knots routine

Work Capacity: 5-10-20-30-20-15-5 reps for time:
– Burpees
– Air Squats
– Double Unders
– Sit-Ups

Baseline:
30 min Eliptical
THEN..
5 rounds of…
– 10 x wall ball
– 10x pushups
– 10 x 2 Ct mt climbers

Strength:
10-8-6-6-5-3-3 Seated Press

Stamina:
18 x 85% 3RM

Work Capacity:
21-15-9-15-21 of…
– Ring Dip Pushups
– DL (135#)
– Double Unders

Durability:
– 200 Abs

PM: SEALFIT

Baseline:
5 rounds of…
20 x KB SDHP @ 55#
10 x 2 count mt climbers
5 x 2 count jumping lunges

Work Capacity:
10-9-8-7-6-5-4-3-2-1 of:
- KB Swing x 2 (20x, 18x.. 2x)
- Pushups x 1
- Dips x 1
- KB SDHP
- Abs x 2

Baseline:
30 min run
Frog Complex – 75, 85, 95, 105
- Deadlift
- Row
- Powerclean
- Push press
- Back Squat

Strength:
5 rounds of:
3 x pull ups (or to fail) with weights
10 x lat pulldowns

Stamina:
3 x WPU @ 90% 3RM
5 x decline pushups
10 x lat pulldowns

Work Capacity:
5 rounds max effort for 1 min @ 1 min rest…
- Wall Ball
- SDHP (75#)
- Box Jump
- Push Press (75#)
- Double Unders

SWIM

WU: 450 as 100 swim, 50 kick (FREE)
450/450
Kick: 8×50 FINS @ 1:10
Drill: 10×25 @ :40
650/1100
Main:
6×200 @ r:45
Odds = Negative split by 100s
Evens = Descend 1 to 3
1200/2300
Fins: 8×50 @ r:15
25 Bk/25 Br w/Fly Kick
400/2700
200 EZ
200/2900