September 28

1. Deadlift 3 sets of 5

2. 4 rnds
    14 tire flips (use the heaviest tire you have access to that you can handle)
    7 bar muscle ups

3. 10 tuck jumps. 1 min rest x3
    10 broad jumps. 1 min rest x3. Land the jump then reset and do the next.

4. Strict pull ups, 5 sets of 5. Weighted as heavy as you can go.

5. Dumbell Lateral Raise 3x10
    Dumbell Strict Press 3x10
    Dumbell Shrug 3x10

September 27

1. Bench Press 3 sets of 5

2. 10 sqt snatch. 155/105. rest 2 min x3

3. yoke walk 100 ft. make it as heavy as you can handle. rest 2 min x5

4. for time
    75 wall ball 30/20 lbs
    25 db power clean 70/45 lbs
    25 hspu on 45 lbs plates
    25 burpee with lateral jump over pvc or hurdle 24/20 inches high

5. 20 dips with weight vest 20/10 lbs. rest 2 min x3

6. row 1000m. rest 2 min, run 1000m

September 26

1. Snatch 90-95% 5 sets of 1

2. Front squat 3 sets of 5

3. clean to overhead 7 reps rest 90 sec x3. 205/135 lbs

4. 5 rnds
    5 muscle ups
    5 back squat 275/185
    10 ghd sit ups
    30 double unders

5. 10 tuck jumps. jump as high as possible and tuck knees to chest, as soon as you contact the ground explode back up. rest 1 min rest.
     12 one leg step up jumps. stand with a box to one side of you, put one leg on the box and jump up as high as you can, swing your arms and drive through the leg on the box. As soon as you come back down spring into the next jump. Do 3 sets on each leg with 90 sec rest.

6. Sprint 20 yards, 4 point touch past the cone and sprint back 20 yards. Rest 30 sec x10. Start the sprint on an audible cue. Don't watch the clock.

September 25

1. Push press 3 sets of 5

2. Thruster 20 reps 135/95 rest 90 sec x2

3. 21-15-9
    kb swings 70/55
    chest to bar
    rest 3 min
    21-15-9
    kb swings 70/55
    toes to bar

4. L sit on plates keeping feet off the ground. 3 sets for max time. rest 3 min between

September 24

1. Squat Clean 90-95% 5 sets of 1

2. Back Squat 3 sets of 5

3. 1 set of max reps power snatch 135/95. Do 2 max sets if first set is 15 or under

4. 5 rounds for time
    10 power clean 185/125
    run 100 meters

5. 30 hand release push ups rest 90 sec, x4

6. Prowler push 20 yards rest 1 min x10

September 21

1. Hang Power Snatch 10 reps, rest 90 sec x3 155/105

2. 3 rnds
    5 front squat 275/185 (bar taken from the ground)
    2 legless rope climbs 15 ft. You can use legs on the decent.
    then after the 3 rounds right into
    100 kb swings 55/35
    100 double unders

3. 30 ring dips rest 3 min x3

4. Sprint 20 yards, touch both hands and both feet past the 20 yard marker, then sprint back. Rest 30 sec x 10.

September 20

1. Snatch 90-95% 5 sets of 1

2. Bench press 3 sets of 2

3. 10-8-6-4-2
    Front Squat 245/165. Rest 2 min between sets

4. 3 rnds
    8 muscle ups
    20 yard walking lunge with bar on your back 135/95
    then right into
    3 rnds
    12 hspu on thick 45 lbs plates
    20 yard farmer walk. Guys hold two 100 lbs objects. Girls use 70s

5. Attempt 3 max vertical leaps within 30 sec. Rest 1 min and repeat 5 times

6. Row 300m rest 1 min x4

September 19

1. Front Squat 3 sets of 2

2. 2 arm db ground to overhead 8 reps with as heavy as you can go, rest 90 sec x 5

3. 10-8-6-4-2
    deadlift 365/235
    jump over box (its ok to land on box and then over) 30/24 inches

4. 50-40-30-20-10
    regular push ups. each set must be unbroken for guys and 2 sets or under for girls. rest as little as possible while still able to meet that standard.

5. max L sit hold while hanging on pull up bar, rest 90 sec x3

September 18

1. Push Press 3 sets of 2

2. power snatch 15 reps 2 min rest x3

3. for time
    row 1000m
    50 toes to bar
    30 ohs 185/120

4. 30 burpees rest 90 sec x2

5. prowler push 20 yards 30 sec rest x8

September 17

1. Squat Clean 90-95% 5 sets of 1

2. Back Squat 3 sets of 2

3. Do 1 power clean, then 1 front squat, then 1 shoulder to overhead. Do this sequence 5 times and that makes one set. rest 90 sec and do 4 sets. Each movement is separate, so stand up the power clean before you squat it, and stand up after the front squat before you redip for the shoulder to overhead. 225/155 lbs

4. 3 rnds for time
    7 Squat Snatch 155/105
    14 ring dips
    then after the 3 rounds right into 70 chest to bar

5. Sprint 100m rest 1 minute x8

September 15

1. 10 muscle ups rest 90 seconds x3

2. Bench press 5 max sets rest 90 sec between sets. 205/135

3. Distance run. At least 20 min. If you're feeling good then keep going as long as you want.

September 14

1. Power Snatch 10 reps 155/105 rest 90 sec x3

2. 3 rnds for time
    100 ft throw a sand bag over your head. Do this like a kb swing releasing the bag overhead.        Guys use the medium bag. Girls use the small one.
    20 hspu on thick 45 lbs plates. Put plates against the wall and hands must be in center of plates. Kipping is easier if you put your hand on the center part farthest from the wall.

3. 5 rnds for time
    2 rope climbs 15 ft
    4 dl 385/250

4.  50 regular push ups for time, rest 90 sec, 25 hand release push ups for time, rest 90 sec, 25 clapping push ups for time.

5. Prowler push 20 yards(60 feet) rest 90 sec x8. Make the sled heavy.

September 13

1. Front Squat 3 sets of 4

2. 4 rnds
    10 one arm db swings each arm 45/35. Get your arm straight with db overhead.
    15 toes to bar
    50 double unders

3. 10 box hops 30/24 inch then immediately into a plank hold for 1 minute with 45/25 lbs plate on your back, after the minute go right back into the hops and the plank again. Do 3 sets.

4. 50 strict press for time 75/55 lbs

September 12

1. Snatch 90-95% 5 sets of 1

2. Bench press 3 sets of 4

3. Lunges with bar on back (take bar from the rack and step forward till knee hits and then bring leg back, then do next leg, that's 2 reps) Do 3 sets of 10 with whatever weight you can handle.

4. 2 rnds
    20 wall ball 30/20 lbs
    20 ghd sit ups
    then row 1000m one time
    right into 2 rnds
    10 muscle ups
    10 ohs 165/110 lbs

5. Stand on top of a box 24/20 inch. Drop off the box and explode vertically as high as possible as soon as you hit the ground. Then step back on the box and repeat for 5 reps, then do 5 reverse hyperextensions with whatever weight is good for you. Dont go to heavy and get out of control swinging the weight. This is a supplemental movement not a max effort movement. Rest as needed and do 7 sets of the 2 movements.

6. row 300m all out rest 3 min x3. after the last one rest 3 min and go to 200m all out rest 2 min x3. after last one rest 2 min and go to 100m all out rest 1 min x3.

September 11

1. Sqt cln 90-95% 5 sets of 1

2. Push press 3 sets of 4

3. 10 cln to overhead 185/120 rest 2 min x3

4. for time
    run 800m
   30 kb swings 100/70 lbs
   30 ring dips

5. Short hill sprint(10-15 second range) rest 1 min x10

September 10

1. Back squat 3 sets of 4

2. 3 rnds
    7 dl 345/225
    7 burpee with lateral jump over bar
    rest 5 min
    3 rnds
    12 front squat 165/110
    12 chest to bar
    rest 5 min
    3 rnds
    7 hang power snatch 135/95
    7 jump over box (its ok to land on box and then over) 30/24

3. 2 arm 10 db curls then right into 10 db strict press 45/25s then plank on left side for 1 min. No rest, do the db sequence again and then plank on right side. No rest, db sequence again then regular plank for 2 min.

September 8

1. 3 rnds for time
    8 power snatch 135/95
    8 hops 30/24 inch
    rest 10 min
    row 2k
    run 2 mile

September 7

1. DL 3 sets of 6

2. 100 regular push ups
    90 double unders
    80 air squat and jump to touch object 6 inches above reach
    70 toes to bar
    60 walking lunge steps
    50 chest to bar
    40 dumbell deadlifts 45s/25s
    30 burpees
    20 pistols
    10 shoulder to overhead 205/135


   

September 6

1. 5 min find 1 rep max push press

2. 3 sets of 6 front squat

3. 10 burpee box hops 24/20
    10 muscle ups
    rest 3 min
    x3

4. 3 rnds
    30 double unders
    10 ohs 135/95
    then right into
    3 rnds
    10 hspu on thin 45s with abmat in middle
    50 foot powler push (make it heavy depending what surface) Guys use three 45 lbs plates and one 15 lb plate on each post. I did that on asphalt outside spc and it was perfect weight, 380 lbs. Two 45s on each post should be good weight for girls. Of course, scale as needed.

5. Sprint 50 yards rest 30 sec x10. Start each sprint with a timer or anything that will make a noise when its time to go. Do not watch the clock run down, this is a drill for reaction speed, so get set and accelerate when the noise goes off.

September 5

1. split jerk 5 sets of 1 at a weight where you can keep form good.

2. bench press 3 sets of 6

3. 21 kb swings 70/55 lbs
    21 dips
    rest 60 sec
    15 swings 80/ 55 lbs
    15 dips
    rest 60 sec
    9 swings 100/70 lbs
    9 dips

4. 4 rnds for time
    10 db thrusters 70/45s
     run 200 meters

5. row 500m rest 90 sec, row 400m rest 90 sec, row 300m rest 90 sec, row 200m rest 90 sec, row 100m 

September 4

1. Snatch 90-95% 5 sets of 1

2. Back Squat 3 sets of 6

3. 5-4-3-2-1 for time
    power snatch 185/120 can be a sqt snatch if needed
    wall climbs
    power clean 235/155
    muscle ups

4. 50-40-30-20-10
    sit ups (feet anchored under dbs) put a cone behind your head and one just past the dbs. You must touch both cones to be a good rep.
    double unders

5. 20 yard shuttle sprints. 2 cones 20 yards apart, sprint and touch for a total of 5 touches. Rest 1 min x10.

September 1 or 2

Swim about 800 meters, run 5 miles.
If you can kayak somewhere then throw that in after the swim before the run. Whatever distance you want.