Upper Body Strength

Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**

Run & Cycle

Run 3 Miles then
4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Rest Day

Rest Day

Upper Body Strength

Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**

Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Shoulders & Arms Strength Day

Putting a spin on a recent strength training article from BOXROX

Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**

Run

2 Mile Run

Rest Day

Rest Day

Upper Body Strength

Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**

Upper Body Strength
Rest Day

And its now a rest day

Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Shoulders & Arms Strength Day

Putting a spin on a recent strength training article from BOXROX

Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**

Fran

Three rounds for time of:

21 Thrusters 95/65
21 Pullups

I just felt like a runnin'

3 Mile Run

Rest Day

Rest Day

Shoulder Work

Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
GHDs

Kelly

Five rounds for time of:

Run 400 meters or 30 Cals on Assault bike
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Das Barbell

Complete as many rounds in 20 mins of:

95 lb Thruster, 5 reps
95 lb Hang Powercleans, 7 reps
95 lb Sumo Deadlift High-pull, 10 reps

Run

2 Mile Run

Rest Day

Blast from the past
May 7th, 2007 advertisement for the first ever CrossFit Games.

Cindy or Mary

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sets of Fun

Complete 3 rounds of each pair before moving on

Bench Press / Bent over Dumbbell Rows
Incline Bench / Front Lateral Raises
Close grip Bench Press / Barbell Curls
Curls / Tricep Extensions
Dumbbell Curls Burnouts

Endurance Hiking

The hike around the Grand Canyon's rim is 24 miles long

Lower Impact Hiking Training
Treadmill 75 Minutes Adjust your pace and incline throughout the alloted time.
Or venture outdoors if you are trail wealthy

Rest Day

Rest Day

Tabata Town

20 seconds work; 10 second break
8 rds per exercise

Assault Bike
GHD Situps
Kettlebell Deadlifts (70lbs)
Abmat Situps
Back Extensions
Air Squats

Upper Body Gym Time

Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs

Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Rest Day

Rest

4 Mile Run

4 Mile Run