AUGUST

SUNDAY AM MONDAY Ten minute max warm-up, higher intensity TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1
1. 10 min. Warm-up 2. Run 800m 25 tire flips 25 pulls 25 push 200 lunge 800m run 20 tire flips .. 800m run 5 tire flips 5 pulls 5 pus 200m lunge 40.23 3. 4 min. abs

2
1. 45 minutes plyo class 2. Weighted pull-ups pyramid set, 25# 1-2-3-45-6-5-4-3-2-1 3. 3x10 push-up combo 4. stretch

3
Skydiving

4
1. HIIT class 400m repeats 4x1.20 splits 2. Ham curl 50# 3x10 3. Band rows 3x10 4. Ball curls 5. 7 min. abs 6. stretch

5
50 minute hill climb

6
1. jog mile, calisthenics warm-up. 10 min. 2. Deadlifts 5x5, 145/185,245, 265, 245, 245 3. For time: 20 cal row 3020# wallballs 20 ttb 30box jumps, 24" 20 SDHP 75# 30 burpees 20 pulls 240ft sled push 13.18 4. Tabata battle ropes 5. 6 min. of abs

PM

OFF

OFF

Skydiving

7
AM
Spartan WOD
200 lunges 100 push 5 min. Plank 200 squats Max pulls 5 min. plank 24.45

8
Hike, 6 hours

9
1. 10 min row, cal warmup 2. Power clean 3-5-5-5 135, 135, 155, 155# 3. Tabata pull-ups w/assist 20:10x8 4. Tricep extensions 5. Plyo class, 1 hr. 6. stretch

10
1. 45.30 min. Run 6.25 miles 7.15 min/mile

11
1. 10 min. warm-up/bike + calisthenics 2. Rows 70. 70, 75# 3x10 each arm 3. Weighted/assisted pull-up alt. 25# weight, 40# assist 6 rounds 4. Arnold presses 30, 35,35# 3x10 5. Reverse rows 12, 10, 10 6. Upright rows 50, 60, 50 #3x10 7. Strength: 5 rounds for time 10 pull-ups (scale for ability) 25 push-ups 10 dips 10.57 8. Abs/core 8 min. 9. stretch

12
1. 5000k row 2. 40 minute bike 3. stretch

13
SOFTBALL TOURNEY X3 GAMES

PM

Softball Practice, 1.5 hrs.

14
AM
OFF

15
1. mile jog, cal. w/u 2. Deadlifts 5x6 w/w/u 145-185-205-225-235245 3. Supersetted w/ reverse flys 5x10 20# 4. Cindy 5 pulls 10 push 15 air squats 30 rounds 5. 8 min. of abs

16
1. Plyometrics class (crossfit style) 1 hr. 2. Ham curls 3x10 each leg 50# 3. Glute-ham machine 3x10 4. YTWL's 3x10 4, 5, 5# each arm 5. Leg curls and arches on Swed ball 6. Stretch

17
1. 9 mile train runwallman gulch in the Rattlesnake 1:21.29 8:45/mile splits

18
OFF

19
1. W/u row + cal. 2. Power cleans 5x3 135, 155, 165, 155, 165 3. DB Rows 3x10 75# 4. DB Push press 3x10 40, 45, 45# 5. "Nutts" 10 HSPU 15 225# Dead 25 box jumps 50 pulls 100 20# wallballs 400 2X 1:5 ratio 400m 20# vest run 22.18 6. Abs, 4 min.

20
1. Jump rope 5 min./callisthenic w/u 2. DB Bench of Swiss ball 4x 55x10, 65x15, 70x13, 75#x12 3. Calf raises, 35# 3x15 each leg 4. Bent over rows 115x10, 135x15, 145x12 5. Trunk Twisters 2x15 each direction 6. Weighted/assisted dips 2x15 25# dips, 40, 32 assisted dips 7. "Bradley" 10X 100m sprint 10 pulls 100m sprint 10 55# KB swings 30 sec. rest 20.35

PM

1. 30 min. hill hike 2. 5x400m repeats 80-9095-90-80%

1. Basketball, 45 min.

OFF

21
AM
MOVE

22
MOVE

23
1. w/u row 500m + cal. 2. Squats 5x8, 135, 185, 195, 205, 205, 225# 3. Band rows 4x12 4. Ham curls 50# 3x10 5. 800m 20 squat jumps 800m 20 tuck jumps 800m 20 36" box jumps 800m 20 24" lat box jumps 17.21 6. 60 seconds of fig. 8 abs 7. Glute ham machine 3x10 10, 20, 20# 8. 5 minutes of plank

24
1. w/u 500m row + cal. 2. Power cleans 6-5-4-3-2 135, 145, 155, 155, 165, 175 3. Row machine 90# each arm 12, 8, 8 reps 4. Weighted pulls 25# weight 8, 5, 6 reps 5. 7 rounds for time: 5 pulls 10 dips 10 renegade rows 20m walking lunge 20 jump lunges 20 25# bar OHS 23.45 8. eight minutes dynamic abs

25
1. High Intensity Interval Class 4x400m repeats w/1.15 pace

26
Mt. Sentinel Run 1:09.52 ~7 miles

27
OFF

PM

OFF

28
AM
1. mile w/u with cal. 2. Deadlift 10, 8, 8, 6, 6 135-175-195-215-225245 3. Reverse rows on Swiss ball 15, 12, 12 4. Front squats 10, 8, 8, 6, 6 45-95-115-135-155175 5. Reverse DB flies 25# 15, 12, 10 6. 10 min. AMRAP 15 20# wallballs 15 ft. rope ascent 8 rounds 7. Tabata battle ropes 8. 6 minutes of abs 1. 25 minute total swim 2. w/u swim 3. 500yd swim 13.45

29
1. 500m row + cal. w/u 2. 3x max pulls 22 chin, 13 pull, 12 chin 3. Push Press 45# 13, 13, 8 4. Handstand walks 4 sets 5. Banded bicep curls 20# x8, 15# x10, 10 6. DB Bench press 65x10, 70 x 8,8 7. "Chief" 3 minute AMRAPs x 5 3 115# PC 6 push 9 squats 5, 5, 5, 5, 6 8. Stretch

30
1. Plyo class, 45 minutes 2. Hamstring curls 55# 3x10 3. Seated calf raises 3x15, 50# 4. Glute-ham machine 15, 25, 25# 15, 13, 12 6. Standing calf raises 35# 3x15 7. Swiss ball hamstring work, 3x10 of each 8. Straight-leg deadlift 40# 3x10 1. 5k TT split, 20.47 2. 5k 90% RPE 23.30 3. Swim, 30 minutes

Power Cleans
40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood

Sprints/swim

Squats, legs

PM

1. Alternating abs/pull-up workout 2-minutep lank-15 pull-2 minute side planks-15 pull-1 minute mountain abs-15 pulls-1 minute leg throws-15 pulls-1 minute bicycles-15 pulls-preacher twists-12 pulls-abs-15 pulls-abs-8 pulls

CF warm-up: Callisthenic stretches Knee pulls T's, goal posts Lunges Arm circles

Punters Hip movements