DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK
DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING
DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2
DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30
DAY 5 (7-18-16)
2 CHOICES....
SKILL AND TECHNIQUE WORK
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES
OR
E-DUB INSPIRED MFA REVISIT FROM 7-11-14
2 TIMES THROUGH, 6 ROUNDS TOTAL
5 FRONT SQUAT (ROUNDS 1,4)
5 HANG CLEANS (ROUNDS 2,5)
5 SHOULDER TO OVERHEAD (ROUNDS 3,6)
10 PUSH UPS AND 10 GHD SIT UPS FOLLOW EVERY ROUND
BONUS:10 STAIR RUNS
DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS 65/55
REST 2 MINUTES
12 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS
DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT
DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL
DAY 10 (7-27-16)
FIGHT GONE BAD
DAY 11 (7-28-16)
1 MILE RUN
2 MINUTE REST
20 CLEAN AND JERK 135/95
100 FULL SIT UPS
20 CLEAN AND JERK 135/95
2 MINUTE REST
1 MILE RUN
DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS
REST 5 MINUTES
5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL
DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT
BREAK FOR QUALIFIERS NEXT WEEK FROM HEAVY TRAINING BEFORE MFA SF....
