Morning:
5 Rounds for time of:
315lb/225lb Deadlift, 7 reps
21 Double Unders

Morning:
Team WOD
Row 400 meters
Max reps Box Jumps
Row 400 meters
Max reps Pullups
Row 400 meters
Max reps burpees
Row 400 meters
Max reps KB swings
Row 400 meters
Max reps wallball

One team member will row while other team member performs max reps of exercise. Once 400 meter row is completed the team members will switch and record their number of reps.

Morning:
5 rounds for time;
155lb Deadlift, 12reps
155lb Hang Power Clean, 9Reps
155lb Push Jerk, 6Reps

Morning:
Quantico, Barber Gym, Tactical Athlete Series
Farmer's Walk,
400m run
400m run w/2 30# ammo cans

Afternoon:
Work up to 1 RM thruster

Then, for time;
Take 50% of 1 RM thruster, 100x

Afternoon:
6 rounds;
Max reps, 205# bench press
Pull-ups

4 rounds;
10x windshield wipers
10x floor wipers

Morning, at The Ludus:
1st
Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
“Helen”
3 Rounds for time of:
Run 400meters
21 Kettlebell Swings, 1.5pood
12 Pullups

Morning, at The Ludus:
Hang Power snatch 3-3-3-3-3

21-15-9
225# Deadlift
Handstand push-ups

Afternoon:
Overhead squat work
Power snatch work

30x HSPU

Wilderness Challenge Adventure Race; Minden, WV

10 mile mountain bike ride
7 mile duckie trip
15 mile hike

Wilderness Challenge Adventure Race; Minden, WV

8K run
10 mile whitewater raft

Morning:
Rest cycle for Wilderness Challenge; shoulders

Morning:
Rest cycle for Wilderness Challenge; back/biceps

Morning:
Rest cycle for Wilderness Challenge; chest/triceps

Morning, at The Ludus:
"Malicious"
30x 95# thrusters
30x pull-ups
30x KTE
30x push-ups
30x 95# push-press
30x dips
30x 1.5 pood KB swings
30x floor wipers
30x burpees
30x bodyweight bench press

Morning, at The Ludus:
Five rounds for time of:
Body weight Deadlift, 15reps
1.5 Pood Kettlebell Swings, 15reps
Pullups, 15reps
24″ Box Jumps, 15reps

Afternoon:
Deadlift, 3-3-3-3-3-3

Then:
6 sets, 10x pull-ups
Row, 3k

Evening:
BJJ @ USAJJ

Morning, at The Ludus:
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Afternoon:
Mountain bike, 10 miles

Morning, at The Ludus:
“Murph”
For Time:
Run 1mile
100 Pullups
200 Pushups
300 Squats
Run 1mile

Afternoon:
3 rounds:
Row 500m
30x Bench press 205# @ BW of 170#

Then:
7 rounds, heavy bag

Morning:
Run 9 miles

Morning, at The Ludus:
The Filthy Fifty

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

Morning, at The Ludus:
Run, 5 miles

Afternoon:
Run, 2.5 miles

Then:
6 sets, 10x hand-stand push-ups

3-3-3-3-3-3 Overhead press

Biceps, 8 sets

Evening:
BJJ @ USAJJ

Morning, at The Ludus:
9 rope ascents
10x windshield wipers
6 rope ascents
10x windshield wipers
3 rope ascents
10x windshield wipers

Afternoon:
Mountain bike ~10 miles

Morning:
Bench, 5-5-5

Then;
10 minute KB snatch test, 1.5 pood

Afternoon:
3 rounds;
Row 500m
30x bodyweight bench press

Then:
8 sets;
Triceps/supersets

Morning, at The Ludus:
"Fran"
21-15-9
95# thrusters
Pull-ups

Then;
50x feet-to-bar
Run 1 mile
50x feet-to-bar
Run 1 mile

Afternoon:
Row 3K
4 sets;
10x Barbell bent row, 135#
10x Pull-ups
Rest ~60 seconds

4 sets;
10-13x Shrugs, 225#
10x Pull-ups
Rest ~60 seconds

10 minutes heavy bag

Evening:
Run, 3.5 Miles

Afternoon:
Run, 2 miles
Biceps/supersets

Afternoon:
Row, 2K
Heavy bag, 10 minutes
Some other crap I can't remember....

Evening:
BJJ @ USAJJ

Afternoon:
Mountain Bike, 10 miles

Morning:
5 rounds;
21x pull-ups
21x ring dips
50x squats

Then:
10x windshield wipers, 4 sets
Biceps, 4 sets

Afternoon:
Do 1 pull-up the first minute, 2 the second, continue until unable.

Then:
Row 2k meters
Rock ring work, 4 sets
Biceps, 4 giant sets

Morning:
1st
Bench 5-5-5
Set1=65%
Set2=75%
Set3=85%

2nd
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Afternoon:
Run 3 miles

Then:
5 rounds;
5x 225# bench press
10x dips

Morning:
Barbell complex, 75#, 85#, 95#, 105#
10x dead-lift, 10x bent row, 10x upright row, 10x power clean, 10x front squat, 10x shoulder press, 10x push-up

Then:
3 rounds;
10x pull-ups
10x bent-row, 95#
10x upright row, 95#
10x shoulder press, 95#
10x renegade row, 25# dumb bells

Afternoon:
5 mile trail run

Morning:
Rest day; biceps/triceps

Morning:
Deadlift 5-5-5
Set1=65%
Set2=75%
Set3=85%

Five rounds for time of:
30 Double Unders
20 Deadlifts/155#
10 Power Cleans/155#

Evening:
Row 3K meters

Morning, at The Ludus:
Shoulder Press 5-5-5
Set1=65%
Set2=75%
Set3=85%

Then;
For Time:
21-18-15-12-9-6-3
115#/75# Shoulder Press
Box Jump 24″
Dips
Knees to Elbows

Evening:
10x 100 meter sprints, 60 second rest between each sprint

Morning, at The Ludus:
7 rounds, 90 second rest between rounds;
Max reps, 215# bench press
Max pull-ups

Afternoon:
Rafting

Evening:
Run 7 miles

Morning, at The Ludus:
21x tire flips
12x 20" rope ascents
15x tire flips
9x 20" rope ascents
9x tire flips
6x 20" rope ascents

Afternoon:
Max Effort Black Box (MEBB); shoulder press
3-3-3-1-1-1

Then;
Biceps; 4x triple sets, 4x giant sets

Morning, at The Ludus:
3 rounds;
21x pull-ups
21x dips
30x 135# bench press

Afternoon:
Max Effort Black Box, bench press
3-3-3-1-1-1-1

Then:
Triceps w/supersets

Morning, at The Ludus:
21-18-15-12-9-6-3
Pull-ups
Hand stand push-ups

Then:
Abs; windshield wipers, floor wipers
Biceps; alternate dumb-bell curls, barbell curls

Morning, at The Ludus:
Front squat, 5-5-5

Then:
10 rounds of;
10x 95# thrusters
10x Ring push-ups

Morning:
Run 2 miles
50 push-ups
Run 2 miles
50 push-ups
Run 2 miles

Morning:
Abs; Windshield wipers, floor wipers
Biceps

Afternoon, at Crossfit Osan:
"King Leonidas"
20 minute AMRAP;
3x Muscle ups
5x Handstand Pushups
7x KB Swings, 1.5 pood
10x Toe to Rings
20x Double Unders

Morning:
Run 5 miles w/Vibram Fivefingers

Afternoon, at Crossfit Osan:
3 rounds;
30-20-10
Bodyweight Bench Press
Dips
Calories on rower

Morning:
Row 2K

Then;
Maximum Effort Black Box, Overhead Squat
5-5-5-5-3-3-3

Afternoon, at Crossfit Osan:
3 rounds;
500m row
30x squats w/2x22.5# dumb bells
30x stiff-legged deadlifts w/2x25# dumb bells

Afternoon:
Maximum Effort Black Box, Bench Press
5-5-5-5-3-3-3

Then;
100x 115# incline press

Triceps; triple and giant sets

Afternoon, at Crossfit Osan:
3 rounds:
15 ft Rope Climb
21 Ring dips
50 Squats

Then;
3 rounds:
10x windshield wipers

4 rounds:
10x floor wipers @ 185#

Biceps

Morning:
Run 4 miles w/Vibram FiveFingers.

Afternoon, at Crossfit Osan:
5 rounds:
15x 225# dead-lift
Run 200m
20x pull-ups
20x Abmat sit-ups
Run 200m

Evening:
MMA @ Osan MMA

Morning:
Run 3.5 miles w/Vibram FiveFingers. Fast!

Afternoon, at Crossfit Osan:
6 rounds:
Max reps bodyweight bench press
Max reps pull-ups
Max reps 1.5 pood KB swing

Evening:
MMA @ Osan MMA

Morning:
Work up to heavy back squat;
5-5-5-5

Afternoon, at Crossfit Osan:
20 minute AMRAP
7x 185# back squat
10-step 45# one-hand overhead lunge
7x burpees
10-step 45# one-hand overhead lunge

Then;
Biceps w/supersets, 12 sets

Evening:
MMA @ Osan MMA

Morning:
10-9-8-7-6-5-4-3-2-1
1 pood KB swings
24" box jumps
push-ups
1/2 pood Turkish sit-ups

Afternoon, at Crossfit Osan:
5 rounds:
10x pull-ups
10x ring dips
20x double-unders
20x sit-ups
400m run

Morning:
Easy morning;
Biceps w/supersets
Shrugs w/supersets

Afternoon, at Crossfit Osan:
20 minute AMRAP
2x muscle-ups
4x hand-stand push-ups
8x 2 pood KB swings

Morning:
150x 1.5 pood KB swings
When rest is needed, run 300m

Then;
Push-press, 5-5-5-5-5

Then;
5 rounds,
Military press

Afternoon, at Crossfit Osan:
20 Minute AMRAP
10x 95# Sumo Deadlift High Pull
7x 95# Hang Power Clean
5X 95# Clean

Morning:
Deadlift, 5-5-5-5-5
Work up to 1 RM Overhead Squat

Afternoon, at Crossfit Osan:
3 rounds:
Row 500m
30x 24" box jumps
25x GHD extensions
20x 205# deadlifts
-Vic you suck for that one! That hurt!!!!!

Morning:
5x push-ups
5x sit-ups
5x squats
Sprint 50m
10x push-ups
10x sit-ups
10x squats
Sprint 100m
Increase by 5x/50m until 25x/250m
Then decrease by 5x/50m until you return to 5x

Afternoon:
Heavy bench supersets
Heavy incline bench
Heavy floor wipers
60x dips
Triceps

Morning, at The Ludus:
5 rounds:
2 rope climbs
10 tire flips w/jump
10 burpees

Morning, at The Ludus:
Team WoD
5 rounds:
40x 75# power snatch
40x 75# SDHP
40X 1.5 pood KB swing
Run ¼ mile

Morning, at The Ludus:
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

Afternoon:
Do 1 pull-up the first minute, 2 the second, continue until unable to.

5 rounds;
10x Bent barbell rows, 95#
10x pull-ups

8 rounds;
shrugs

Morning, at The Ludus:
21-15-9
225# deadlift
hand stand push-ups


Afternoon:

Morning, at Crossfit Center Mass:
In teams of 2
Five rounds for time of:
22 Double Unders
22 Knees to Elbows
22 Hang Squat Cleans
22 Thrusters

Morning, at Crossfit Center Mass:
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Morning, at Crossfit Center Mass:
3 rounds for time of:
10 Power Clean and Jerks, 135lb/95lb
15 Floor Wipers, 135lb/95lb

Morning:
Kayaking, 2 hours

Morning, at Crossfit Center Mass:
Five Rounds For time:
50 Wall Ball Shots, 20lb/16lb
30 Pushups

Morning, at Crossfit Center Mass:
Team WOD
In teams of 2:
For time:
Run 1 mile
100 Kettlebell Swings
50 Pullups
Run 1/2 mile
80 Kettlebell Swings
40 Pullups
Run 1/4 mile
60 Kettlebell Swings
20 Pullups

Morning, at Crossfit Center Mass:
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows

Morning, at Crossfit Center Mass:
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-ups
135 pound Squat snatch

Morning, at The Ludus:
5 rounds;
Max reps, bodyweight bench press
Max reps, pull-ups
Rest 1 minute

Then;
Work up to 1 RM deadlift

Morning:
Run 6 miles

Afternoon:
Skill development, power clean

Morning, at The Ludus:
Run 1 mile
100x sit-ups
100x military press, 45#
100x squats, 45#

Afternoon:
5 rounds;
8-10x bent barbell rows

5 rounds;
10-13x shrugs

10 rounds;
Biceps

Morning, at The Ludus:
3 rounds;
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Morning:
"300"

Afternoon:
Maximum Effort Black Box
Bench press: 5-5-5-3-3-3

Then:
5 rounds;
Dumb bell press

4 rounds;
Triceps extensions, 15x
Dips, 10-13x

4 rounds;
Triceps extensions, 8-10x
Close grip push-ups

3 rounds;
Overhead Tri Extensions

Morning, at The Ludus:
Shoulder press: 3-3-3-3-3

Morning, at The Ludus:
Front squat, 3-3-3-3-3

5 rounds;
10x tire flips with jump
10x 30" box jumps

Afternoon:
4 rounds;
10x barbell bent rows, 95#
10x pull-ups

4 rounds
10x barbell bent rows, 95#
10x sumo deadlift hi-pull, 95#

2 rounds;
20x Floor wipers, 135#

3 rounds;
8x windshield wipers

Biceps, 8 sets

Morning, at The Ludus:
75x, 75# power snatch

then;
Run 1 mile
100 pull-ups
Run 1 mile

Morning, at The Ludus:

10,9,8,7...1
1.5x bodyweight deadlift
1x bodyweight bench press
.75x bodyweight power clean

then;
3 rounds heavy bench 6-8 reps
4 rounds incline press 6-10 reps
4 rounds dips 10-15 reps
4 rounds triceps extension

Afternoon:
Row 2000m
4 rounds dips 10-15 reps
12 rounds triceps extension

Morning:
Kayaking

Morning:
21-15-9
95# Thrusters
Pull-ups

Then;
Kayaking

Morning, at The Ludus:
10x 44# KB swings
1x burpee
10x 44# KB swings
2x burpees
continue to 10x burpees

Then;
3-3-3-3-3
Front squats

Morning, at The Ludus:

"300"
25x Pullups
50x Deadlift, 135#
50x Pushups
50x 24-inch Box jumps
50x Floor wipers
50x Single-arm Clean-and-Press, 36# Kettlebell
25x Pullups

Morning, at The Ludus:

Shoulder press, 3-3-3 at 60%-70%-80%

Run 1 mile
21x OHS 95#
21x floor wipers
21x pull-ups
Run 800m
15x OHS 95#
15x floor wipers
15x pull-ups
Run 400m
9x OHS 95#
9x floor wipers
9x pull-ups
Run 1 mile

Morning, at The Ludus:
5 rounds;
7x thrusters 115#
7x KTE's
7x deadlift 225#
7x burpees
7x kettlebell swings, 62#
7x pull-ups

then;
Run 1 mile

Afternoon:
3 rounds;
Row 500m
20 pull-ups

then;
biceps
12 sets, various exercises

Morning, at The Ludus:
Light day....
5 rounds
21x KB swings, 44#
30 seconds strike pad/heavy bag
30 seconds rope wave

Morning, at The Ludus:
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Morning:
18 minute AMRAP
10x 95# SDHP
20 steps, w/45# overhead, lunges
30x sit-ups

Morning, at The Ludus:
8000# deadlift (partition as needed) (i.e. 225# x 10 = 2250#)
6000# powerclean
4000# overhead press

6 rounds;
1 arm barbell bent row, 75#, 10x

Work up to 1 RM 1 arm pull-down
__________________________________________________________

Afternoon:
Biceps

50x 1 arm dumb bell row

Work up to 4 RM 1 arm dumb bell row, go to failure, all sets

Morning, at The Ludus:
21-18-15-12-9-6-3
95lb Power Clean
Ring Dips
Knees to Elbows

Morning, at The Ludus:
21-18-15-12-9-6-3
95lb Power Clean
Ring Dips
Knees to Elbows

Morning, at The Ludus:
For time:
150 Wallball shots, 20 pound ball

Morning, at The Ludus:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Morning, at The Ludus:
Work up to 1 RM deadlift.

Then;
3 rounds for time of:
50x Sumo Deadlift Hi-pull w/bar
12 Body Weight Deadlifts
21 Box Jumps, 24″

Morning, at The Ludus:
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5 Pood
12 Pullups

Then;
3 rounds
1 minute tire/sledge hammer strikes
sled pull

Morning, at The Ludus:
5 rounds;
10x 24" box jump
10x 185# deadlift
10x Thruster
10x Pull-up
10x Close grip push-up

5 rounds;
10x Pull-up
10x Bent-over row
10x Upright row
10x Shoulder press
10x Renegade row

Afternoon:
Strength/power work
1 arm DB bench press
1 arm triceps extensions

Heavy bag kicks

Morning, at The Ludus:
21-18-15-12-9-6-3
115#/75# push press
24" box jump
Ring dips
Knees to elbows

___________________________

Work up to 1 RM 1 arm clean

Afternoon:
5 rounds;
10x 1 arm burpee to 25# KB swing
20x squats

Then;
strength/power work with shoulder press

Then;
5 rounds;
1 minute heavy bag
10x 25# KB swings
Rest remainder of minute

Morning, at The Ludus:
Run 1/4 mile
50x 1 pood power snatches
50x pull-ups
Run 1/4 mile
40x 1 pood power snatches
40x pull-ups
Run 1/4 mile
30x 1 pood power snatches
30x pull-ups
Run 1/4 mile
20x 1 pood power snatches
20x pull-ups
Run 1/4 mile
10x 1 pood power snatches
10x pull-ups

Then;
30x 36" box jumps

Afternoon:
Work up to 5 RM max leg press

Morning:
Run 5 miles

Afternoon:
5 rounds, attempt to increase weight each round;
5x dumb bell (DB) dead lift
5x DB hang clean
5x DB push press
5x DB squat

Morning, at The Ludus:
50 Burpees
100 Sit-ups
50 KB swings, 1.5 pood
50 Pull-ups

_____________________________________

Work up to 1 RM one arm barbell snatch

Afternoon:
Work up to 1 RM dumb bell push press

5 rounds
1 minute heavy bag
10x 40# dumb bell push press
Rest remainder of minute

Chest/triceps work/Heavy bench day

Morning, at The Ludus:
1 pood KB
10 KB swings - 1 burpee
10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees

4 rounds
50' sled pull, sled w/90#
10x 115# barbell bent row

6 rounds
10 pull-ups
10x 115# barbell bent row

6 sets
curl bar curls

Morning, at The Ludus:
Run 1 mile
Partition as needed:
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

4 rounds
Cybex decline press, 15x
10x push-ups

Afternoon:
Run 5 miles

Morning, at The Ludus:
4 rounds;
10x tire flip w/jump
20x (10 ea leg) w/35# plate overhead
100m sprint

50x, 95# thrusters

4 rounds;
100m sled w/35#

Afternoon:
7 rounds;
Max reps, 185# bench press
Max reps, pull-ups

Then;
6 sets, 10x dips

Morning, at The Ludus:
5 rounds;
20x 24" box jumps
15x pull-ups
10x (each arm) rope whips

4 rounds;
Run 1/4 mile
15x 44# KB swings

Afternoon:
Run 5 miles

Morning:
Back squats
135#x10/2 sets
185#x10/2 sets
225#x3/2 sets
185#x10/2 sets
135#x10/2 sets

OHS (OverHead Squat) work

Morning:
44# KB
10 KB swings - 1 burpee
10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees

Afternoon:
Biceps/Triceps
Windshield wipers, 3 sets
Floor wipers, 3 sets

Morning:
Run 3 miles

Afternoon:
Row 500m
135# bench press, 30x
Row 500m
115# bench press, 30x
Row 500m
115# bench press, 30x

Then;
With a continuously running clock do 1 pull-up the first minute, 2 the second, continue until you are unable to continue.

Morning:
5 rounds
Run 250m
20# medicine ball cleans, 20x
75# push-press, 20x

Morning:
21-15-9
95# (65#) Thrusters
Pull-ups

50x 65# Thrusters

Afternoon:
Row 1K, warm-up

Work up to 1 RM 1 arm barbell snatch

Then;
20x 1 arm barbell snatch, 85#

Core work on stability ball

Morning:
9 rounds;
10 pull-ups, various grips

Then;
5 rounds;
95# 1 arm barbell bent row, 10x
75# 1 arm SDHP, 10x
65# 1 arm barbell push press

Then;
5 rounds;
95# 1 arm barbell bent row, 10x
pull-ups

Afternoon:
5 rounds;
Row 500m
Rest 3 minutes

Various curls, 10 rounds

5 rounds;
heavy bag

Morning:
6 rounds;
Run 1/4 mile
15x 44# 1 arm kettlebell swings

Then;
10 minutes
suitcase carry, 44# kettlebell, bleachers

Morning:
Work up to 1 RM 1 arm cable pull down; 1-1-1-1-1-1

Then 6 rounds, max reps;
1 arm dumb bell bench press
1 arm cable pull down

Afternoon:
3 rounds;
Row 500m
50# 1 arm dumb bell bench press, 30x

Morning:
Quadzilla, 5 rounds;
5 burpees
10 24" box jumps
15(total) walking lunges
20 thrusters
25 squats

Afternoon:
Work up to 1 RM 1 arm barbell snatch

Skill work; snatch (w/ PVC), knee snatch (start by kneeling on the floor, jump from your knees into the deep squat/catch, perform OHS to stand), OHS (w/ PVC)

Row 2K

5 rounds, heavy bag

Morning:
50 push-ups
10 man-makers
50 squats
75 push-ups
15 man-makers
75 squats
100 push-ups
20 man-makers
100 squats

Then, balance work

Morning:
5 rounds;
155# 1 arm deadlift, 12x
75# 1 arm hang power clean, 9x
50# 1 arm dumb bell push-press, 6x

Then, work up to 1 RM 1 arm power clean

Afternoon:
Work up to 1 RM 1 arm deadlift

Then, work up to 1 Rm 1 arm clean and jerk

Then, knee snatch skill work

Morning:
Work up to 1 RM 1 arm pull-down

Then, various 1 arm rows and 1 arm dumb bell bench press

Morning:
5 rounds;
15x 44# KB swing
Run 1/4 mile

Then,
4 rounds;
Carry KB 100m
Run 1/4 mile

Afternoon:
Work on pistol (1 legged squat)

Then, 300 squats, for time

Morning:
5 rounds
85# 1 arm barbell row, 10x
75# 1 arm sumo deadlift hi-pull, 10x
50# 1 arm dumb bell press, 10x

Then, work up to 1 RM 1 arm barbell snatch

Then, 150 seconds seated 20# press

Afternoon:
Work up to 1 RM 1 arm sumo deadlift hi-pull

Then, 120 seconds seated press

Then, heavy bag, 5 rounds

Morning:
Bench, 3-30-2-20-1-10

TGU's
-promptly broke arm

Morning:
Deadlift, 3-30-2-20-1-10

Afternoon:
Ruck, 40#, 2.4 miles

Evening:
USA JJ, striking class

Morning:
XFit Bolling, "Groundhog Day"
10x 55# KB swings
10x push-ups
10x toes to bar
10 rounds

Morning:
USA JJ - Grappling, 1 hour

Afternoon:
Isa-Grace
30x 135# power snatches
30x 135# clean and jerk

5 rounds, heavy bag
60 sec work/60 sec rest

Evening:
Dip competition

Morning:
Max reps bodyweight bench press
Max rep pull-ups
5 rounds

AMRAP 20 minutes
15x pull-ups
30x push-ups
45x squats

Afternoon:
4 mile ruck, >55#, 1 hour

Morning:
1.5 hours combatives

5x 155# push press
10x burpees
5 rounds

300 dips, partition as needed.

25 hand stand push ups, partition as needed

Afternoon:
1.8 mile ruck, challenging terrain, >55# ruck, 1.8 hours

Morning:
50 push-ups
10 man-makers, 25# dumb bells
50 squats
75 push-ups
15 man-makers, 25# dumb bells
75 squats
100 push-ups
20 man-makers, 25# dumb bells
100 squats

Then:
Piston press,
30# dumb bells, 15x
40# dumb bells, 10x -> 4 rounds

Afternoon:
5.7 mile ruck, >55# ruck, 1 hr 15 min

Morning:
Light lifting/biceps/triceps

Morning:
2 rounds
20x 115# thrusters
20x L pull-ups

With a group, 100 pull-ups for time

Afternoon:
Ruck march, 45# ruck, 6 miles

Morning:
Angie with a partner, 1 partner rests in plank position while other works
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Afternoon:
Dips, 7 rounds of 30x
Triceps, 12 sets
1-arm dumb bell floor press, 4 rounds, 8x each arm

Morning:
Kettlebell/burpee challenge practice, 20kg KB
10 KB swings - 1 burpee - 10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees

Then, deadlift 3-3-3-3-3

Afternoon:
2 rounds, 10x muscle ups
10 rounds, iron cross practice
4 rounds, ring work

Evening:
Striking class

Morning:
Bench 5-5-5
Weighted Pullups 5-5-5

Then;
“Grace”
For time:
135lb Clean and Jerk, 30reps

Triceps

Afternoon:
Ruck, 4.5 miles, 50# ruck

Dip improvement
6 rounds, max rep dips

MQoD, dedicated to Jimmie and everyone else prepping for the Bataan Memorial Death March:
A heroic march starts, and the only way to carry it through is by iron will and steel discipline.
The Iron Flood, Alexander Serafirmovich

Morning:
Ruck march, 5 miles, 50 lb ruck

Tactical Athlete Competition, Quantico
35# Ammo can push-press, 2 minutes

Late Morning
Angie, for time;
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Then;
TRX with MEH - good stuff

Then;
2 rnds on the peg board

3 rounds
Walk on hands, (handstand walk) 100 ft
Wall handstand, 2 minutes
15 HSPU (Hand Stand Push-Ups)
Subtract 6 minutes from total time for the wall handstand

I substituted a 160 ft bear crawl for the handstand walk

MQoD:
I stand on trial before the gods on judgment day,
A blink of an eye between the cradle and the grave
- Megadeth, Elysian Fields

4 rounds
5x burpees
10x 115# clean (squat clean NOT power clean)
15x pull-ups

Dips
30x
30x
45# Weighted dips,
3 rnds of max reps

Morning:
Work up to 1 RM front squat.

Afternoon:
21-15-9
95# thrusters
pull-ups

Morning:
3 rounds of;

500m row
12x body weight dead lift
24x 24" box jumps

Morning:
Prep for dip contest;

10x
40x
45x
31x
33x
35x

Then, for time, 100x

Prep for ammo can press contest;
40# dumb bell, 40x (didn't work to well.)

35# plate, 1 minute sets,
58x
62x
64x


Afternoon:
Prep for Bataan Memorial Ruck March;
~5.5 miles, 50#

Morning:
Deadlift 10K
Power clean 7.5K
Press/push-press 5K

Partition as needed, mine looked like;
DL 275# x37
PC 135# x56
Pr 95# x53

Afternoon:
Work up to 1 RM barbell TGU

Work up to 1 RM one arm barbell snatch

Row 5K

Morning:
7 rounds;
max body weight bench press/pull-ups
2 minute rest between sets

Bench press, 135# + 40# chain;
10x
8x
8x
8x

3 rounds;
Roman chair static bench press hold, 45# + 40# chain

Afternoon:
Muscle-up work;
7 rounds of 5x

5 rounds;

20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between sets.