Day 28

A. Warm-Up

3 min bike
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength 

Pause Back Squat (10-10-5-3-3-3-1) 

C. Strength 

Push Press (15-12-10-8-6)

D. Superset 

Three sets of,

Weighted Back Extension x 15 

Walking Lunge x 30m

E. Giant Set

Three sets of, 

Barbell Shrug x 12 

Rear Delt Fly x 20 

Lateral Raise x 20

Day 27

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back squat (10-10-5-3-3-3-3-3-3-3)

C. Strength

Deadlift (12-10-8-6-3-1)

D. Super Set 

Three sets of,

Banded Good Morning x 15

Walking Lunge x 30m

E. Giant Set

Three sets of,

Seated Row x 12

Pull-Up x 10-20

T-Bar Row x 15

Day 26

A. Strength

Back Squat (10-10-5-3-3-3-1-1)

B. MetCon (Time)

“Jefferson”

4 Rounds for time of,

21 Box Jumps (24″/20″)
18 Wall Ball Shots (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Day 25

A. Strength

Every Minute on the minute x 12 minutes,

Even Minutes: 7 Back Squats

Odd Minutes: 3 Front Squats

Use the same weight for both movements. Climbing in weight is optional.

B. Core 

“Cashout”

50 Strict Toes-to-Bar

Day 24

1. Dynamic Warm-up

A1. Mountain Climber Hip Flexor Stretch with Reach x 4 (each side)
A2. Push-up x 8
A3. Elbow Plank T-Rotation x 4 (each side)
A4. Single Leg RDL x 8 (each side)

2. Circuit 1

Three rounds of,

A1. DB Swing Lunge x 8 (each side)
A2. Single Arm Cable Row w/ twist x 12 (each side)
A3. Plyometric Push-up x 6

rest 75s between rounds

3. Circuit 2

Three rounds of,

A1. Russian KB Swing x 12 
A2. DB Military Press x 8
A3. Paloff Press x 30s (each side)

rest 75s between rounds

4. Finisher

Squat/ Push-up Ladder

1-10

Air Squat
Push-up

Day 23 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Warm-Up

3 x 400m Run (Moderate Pace)

Rest 3 minutes between efforts

C. Conditioning

EMOM x 10 minutes (10 sets),

100m Sprint

immediately into

EMOM x 10 minutes (5 sets),

200m Sprint

Day 22

A. Bench Press

3 Reps Every 1:30 for 10 Sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

B. MetCon (Time)

3 Rounds of,

30 Kettlebell Swings (53/35) 

20 Dumbbell S2OH (35/25) 

10 Pull-Ups 

C. Benchmark

100 Push-ups

Keep track of total time and attempts to complete.

D. Core

3 sets of,

Hollow Rock x 25

Glute Bridge (Slingshot or Banded) x 25

Day 21

A. Strength

Front Squat - Heavy Single

B. “ECC Qualifier WOD 4”

For Time:

30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

C. Core

Three sets of,

20 Banded Good Mornings

10 Ab Rollouts

rest as needed

Day 20

A. Strength

EMOM x 15 Minutes

Minute 0-5: 3 Strict Press

Minute 6-10: 2 Push Press

Minute 11-15: 1 Split Jerk

B. MetCon (Time)

Complete 7 rounds for time (courtesy CF main site):

7 Power Clean (95/65)

7 Thrusters (95/65)

7 Bar Facing Burpees

Day 19

A. Strength

EMOM x 10 Minutes

3 Bench Press @ 80%

B. MetCon (Time)

21-15-9

Calorie Row
Ring Dips

rest 3 minutes

15-12-9

Calorie Row
Ring Dips

Day 18

“Hero Day”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

Day 17

A. Skill

EMOM x 10 minutes,

Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight

Set up 2 bars and alternate every minute.

B. Conditioning

5 Rounds for time of,

7 Deadlifts (275/185)
30 Air Squats
7 Strict HSPU

Day 16

A. Strength

3 x 10 Front Squats, climbing

B. MetCon (Time)

5 Rounds of,

20 Calorie Row
20 Overhead Squats (95/65)