Day#7 Motivation

Day#6 Hero Saturday (Mental Toughness)

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

Shoulder health

4x 7

Angel wing complex

C&J Warm up

5x

Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork

Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

WOD

Lee

Five rounds for time of:

Run 400 meters

1 Deadlift w/230 m/345

3 Cleans w/135 m/185

5 Push Jerks w/135 m/185

3 Muscle-ups

1 Rope climb, 15 ft.

Day#5 (Volume/ Go!)

Partner Rowing Warm up

2 minutes light rowing

Ping pong the following rowing drills

3x

7 drive

7 pry

7 reach

7 full strokes

Individual Tabata row

WOD

3 rounds for time:

12 calorie row

10  burpees over mono rail

*7 minute time cap

Day#4 (Loading/ Pace)

Jerk Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Jump & land (hip ext)

Jump & land (foot work)

Jump & land with arms

Drop jerk 3 position

Jerk

Skill

Stone G2S

WOD

20 minute AMRAP

3 weighted dips w/35 m/53

6 power jerk w/125 m/185

3 stone G2S w/145 m/205

GoFit

Posterior chain Warm up

400m run

Dead bug complex

Plank complex

Skill

KB squats

WOD

Tabata

-Ring rows

-Push ups

-KBS

-KB squats

Day#3 (Speed/ Skill)

Wednesday- 13 to 20 (Speed/ Skill/ Skill)

Warm up

Agility complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

MB cleans/ Hollow body strict pull ups

Partner WOD

20 minute ping pong

7 strict pull ups (focus on hollow body)

7 MB cleans
100m sprint

Day#2 (Volume/ Mental Toughness)

Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band at ankles)

Reverse hip extension

Warm up

2x

7 strict pull ups

15 hollow rocks

15 good mornings w/65 m/95

15 OHS

Skill

Creating a purpose for training and pushing

WOD

12 minute AMRAP

5 thrusters w/65 m/95

20 double unders

GoFit

Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band at ankles)

Reverse hip extension

Warm up

2x

7 strict pull ups

15 hollow rocks

15 good mornings w/65 m/95

15 OHS

Skill

Creating a purpose for training and pushing

WOD

18x

30:30

-Wall ball shots

-Row for calories

Day#1 (Loading/ Pace)

Warm up

Team KB tic tack toe

(Load of the KB increases during each turn)

Skill

Strategy

WOD

5x

1 minute MAX reps weighted pull ups

3 minutes rest after each effort