Day#31 Week#4 Loading

Warm up

Agility complex

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

DB snatches

WOD

3 rounds of:

200m plate run w/25 m/45

30 steps OH walking lung with plate w/25 m/45
12 DB snatches w/70 m/100 

Day#30 Week#4 Loading

Warm up & Skill

Deadlift technique & work up to heavy 5

Weighted pull up

WOD

3 rounds of:

5 weighted pull ups w/35 m/55

5 deadlifts w/275 m/405

*7 minute time cap* 

Day#29 Week#4 Loading

Warm up

1 mile run

Skill

Movement standards

Partner WOD

20 minute Ping pong

2x 25m prowler push w/70 m/110

2x 100m KB run w/53 m/70
2x stairwell with plate w/25 m/45 

Day #28 Motivation

Hero Saturday Day #27 Week #3 Speed

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

WOD

Holleyman

30 Rounds for time of:

5 Wall-Ball Shots w/14 m/20

3 HSPU
1 Power Clean w/155 m/225

Day #26 Week #3 Speed

Partner Warm up #3

Ping pong

3x FAST!

Double unders 15 reps

Jump lunges 5 reps

TTR 5 reps

GHD back ext 7 reps

Horizontal ring rows 7 reps

Ring dips to true support 7 reps

Skill

Hollow body position

Partner WOD

20 minute Tag

7 pull ups

7 ring dips
7 box jumps

Day #25 Week #3 Speed

MB Warm up

4x

Lateral shuffle MB tosses

MB rotations

Partner wall ball shots

Skill

Movement standards

WOD

12x

30:30

-Wall ball w/14 m/20
-Shuttle run

Day #24 Week #3 Speed

KB Warm up

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Double unders

WOD

3 founds for time:

25 KBS w/35 m/53

50 double unders
15 TTB

*7 minute time cap*

Day #23 Week #3 Speed

Agility Warm up

1 mile run

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Wall squats

WOD

5x

200m SPRINT

40 air squats
Rest 3 minutes

Day #22 Week #3 Speed

Warm up

Snatch & C&J technique

WOD

Tabata the following

-Power snatch w/45 m/75

-1 minute rest

-Power jerk w/65 m/105

1 minute rest

-Clean and jerk w/85 m/135

1 minute rest

-Deadlift w/105 m/165

*Four scores/ total of power snatch, power jerk, C&J, and deadlift*

Your Motivation for Day#21

Hero Saturday Day#20

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Warm up

Pose Technique #3

Pose running drills

-Stationary pulling

-Jump rope run

-Jump rope go!

-Pistol drill

-Partner blind running

WOD

Hamilton

3 Rounds for time of:

1000m Row

50 Push-ups

1000m Run

50 Pull-ups

Day #19 Week #2 Volume

Warm up

Agility Complex

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Double unders

WOD

3 minute AMRAP Double unders

Rest 20 seconds

3 minute AMRAP Air bike calories

Rest 20 seconds

3 minute AMRAP Row for calorie

Rest 20 seconds

3 minute AMRAP Double unders

Rest 20 seconds

Done!