Tuesday

Stretch (static)

The "Griffin" 

Run 800 Meters

Run 400 Meters backwards

Run 800 Meters

Run 400 Meters backwards

For time

2 Minute Plank

Cool-down

Monday

Rope/Ladder
Core (200 variety)

As many rounds as you can get in 20 minutes:
Power Clean 5 reps
Single-arm Db Snatch 3 reps ea. arm
Pull-up (wted if needed) 1 rep

Cool-down

Friday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday

Rope/Ladder      

Core

   

       "Linda"

Deadlift 150% BW

Bench Press 100% BW

Power Clean  75% BW

10/9/8/7/6/5/4/3/2/1

Wednesday

Rest Day

Tuesday

5 K 

For time

Monday

Warm-up (Rope/Ladder)

Core

10-9-8-7-6-5-4-3-2-1

Front Squat (Increse Wt. Every set)

          "The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Friday

Rope/Ladder

3 rounds:

1:30 minute w/heavy bag

2:00 plank

2:00 "small" tire flip

800 meter run

cool-down

Thursday

Rope/Ladder

"Hager"

95lb. Overhead Squat 21 reps

42 pull ups 

95lb. Overhead Squat 15 reps

30 pull ups

95lb. Overhead Squat 9

18 pull ups

Sprints on treadmill 5 sets x 8 sec. 20% grade 

Wednesday

Rest Day

Tuesday

Warm-up

Rope (timed together)

Bench Push-ups 50 reps

300 abs (variety)

Bench Press 3 x 8 (BW)

Incline flies 3 x 20lbs./20 reps  

1/3 "Michael"

800 Meter 

50 Back Extentions 

50 sit-ups 

Monday

Warm-up (1 big Lap)

10 sets 3:

3-in-1 (Clean/front squat/Press)

Pull-ups 

Front Squat 5 reps

Tire Drills:  flips/hits/jumps

Cool-down

Friday

Warm-up

50 Regular push-ups
5:00 Wt.ed wall sits (4 - 8 lbs.)
25 elevated feet push-ups
25 elevated chest push-ups
5:00 Wt.ed wall sits (4 - 8 lbs.)
50 Regular push-ups

Cool-Down

Thursday

"CrabTree"

Warm-up

1 Round for Time:
50 pull-up
400 m run
Thruster 21 reps
800 m run
Thruster 21 reps
400 m run
50 pull-ups

Cool-down

Wednesday

Rest Day

Tuesday

Ladder/Rope
Core

100 regular push-ups
25 weighted push-ups (25 lb. plate)

60 yd. sprints x 10 (females under 13 sec./Males under 10 sec.)

Stretch

Monday

Rope/Ladder
Core

10-9-8-7-6-5-4-3-2-1
Power Clean
Pull-ups
Wall Balls
(After all even #'s take a "big" lap)

Stretch

Friday

Rope/ladder

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

Thursday

Rope
Ladder

Core

3 Rounds:
Vertimax Jumps - 1 minute
Run outs - 1 minute
hang clean - 10 reps in 1 minute
round w/heavy bag - 1 minute

1 minute plank

cool-down

Wednesday

Rest Day

Tuesday

Warm-up/Rope (4 minutes)

Ground Ladder

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Cool-Down

Monday

Rest Day