Third World Warrior

02 FEB 14, Sun

03 FEB 14, Mon
> 800 Step-ups (40 lbs.), One-hand Pushups x 50ea

04 FEB 14, Tue
> 4-mile Run, 45 Pullups, 90 Dips, 135 Pushups

05 FEB 14, Wed

06 FEB 14, Thu
> 15-min 70lb. Sandbag Getups, Leg Circuit x 4

07 FEB 14, Fri
> 5-mile Road March (40 lbs.)

08 FEB 14, Sat
> 300m Shuttle x 6
 
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09 FEB 14, Sun

10 FEB 14, Mon
> 1'000 Step-ups (30 lbs.)

11 FEB 14, Tue
> "Murph"
> 3-mile Run

12 FEB 14, Wed

13 FEB 14, Thu
> 4-mile Road March (40 lbs.)

14 FEB 14, Fri
> 300m Shuttle x 6

15 FEB 14, Sat
 
Last edited:
16 FEB 14, Sun

17 FEB 14, Mon
> TGU 5eax2, Deadlift 5x3, Press 5x3, TGU 5ea

18 FEB 14, Tue

19 FEB 14, Wed
> "Fran"

20 FEB 14, Thu
> Magic 50, Front Squat 5x3, Bench Press 5x3, Back Lever 10sec. x 6

21 FEB 14, Fri
> 8-mile Run, Tabata Pushups

22 FEB 14, Sat
 
Last edited:
23 FEB 14, Sun

24 FEB 14, Mon
> TGU 5ea, Deadlift 3x3, Press 3x3, TGU 5ea
> 2-mile Run

25 FEB 14, Tue
> Back Lever 10sec. x 6

26 FEB 14, Wed

27 FEB 14, Thu
> Front Squat 3x3, Bench Press 3x3, 800m x 4

28 FEB 14, Fri
> 4-mile Run
> 14.1, 4-mile Run

01 MAR 14, Sat
 
Last edited:
02 MAR 14, Sun
> 14.1

03 MAR 14, Mon
> Deadlift 531, Press 531, 800m x 4

04 MAR 14, Tue

05 MAR 14, Wed
> 3-mile Run

06 MAR 14, Thu
> Front Squat 531, Bench Press 531, 800m x 4

07 MAR 14, Fri

08 MAR 14, Sat
> 14.2, 10-mile Run
 
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09 MAR 14, Sun

10 MAR 14, Mon
> 4-mile Body Armor Run

11 MAR 14, Tue
> 5-mile Run

12 MAR 14, Wed

13 MAR 14, Thu

14 MAR 14, Fri
> 3-mile Run

15 MAR 14, Sat
 
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16 MAR 14, Sun
> Half-Marathon (2:14)

17 MAR 14, Mon
> Deadlift 5x3, Press 5x3, Back Lever 10sec. x 6

18 MAR 14, Tue

19 MAR 14, Wed

20 MAR 14, Thu
> Bench Press 5x3, Front Squat 5x3

21 MAR 14, Fri
> 14.4

22 MAR 14, Sat
> "Severin"(43:07), Back Lever 10sec. x 6
 
*BULKING SEASON*

23 MAR 14, Sun

24 MAR 14, Mon
> 5min. C2 Rower, TGU 5ea, Backflip x 10, Press 3x3, Deadlift 3x3

25 MAR 14, Tue

26 MAR 14, Wed
> 4-mile Road March

27 MAR 14, Thu
> 5min. C2 Rower, Backflip x 15, Bench Press 3x3, Front Squat 3x3, Back Lever 10sec. x 6

28 MAR 14, Fri

29 MAR 14, Sat
> "Severin" (in armor)
 
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30 MAR 14, Sun

31 MAR 14, Mon
> Agile 8, TGU 5ea, Backflip x 15, Press 531, Deadlift 531, Back Lever 12sec. x 5

01 APR 14, Tue
> 4-mile Run

02 APR 14, Wed
> 100 Pullups/Dips
> Agile 8, Backflip x 20

03 APR 14, Thu
> Bench Press 531, Front Squat 531, Backflip x 15

04 APR 14, Fri
> 4-mile Run

05 APR 14, Sat
 
Last edited:
06 APR 14, Sun
> 6-mile Road March, Agile 8, Backflip x 15

07 APR 14, Mon
> Agile 8, Backflip x 10, Press 5x3, Deadlift 5x3,

08 APR 14, Tue

09 APR 14, Wed

10 APR 14, Thu
> Agile 8, Backflip x 10, Bench Press 5x3, Front Squat 5x3

11 APR 14, Fri
> Backflip x 10, "Murph"

12 APR 14, Sat

END WEIGHT: 150 lbs.
 
13 APR 14, Sun

14 APR 14, Mon
> Backflip x 6, Press 5x3, Deadlift 5x3, L-flag x 10sec. ea, 100 Pullups-200 Pushups-300 Squats (body armor)

15 APR 14, Tue
> 400m x 8 (body armor)

16 APR 14, Wed

17 APR 14, Thu
> Backflip x 12, L-flag x 20sec. ea, Bench Press 5x3, Front Squat 5x3, 100-Pullups-200 Pushups-300 Squats (body armor)

18 APR 14, Fri
> Backflip x 12, L-flag 20sec. ea, 400m x 8 (body armor)

19 APR 14, Sat
 
Last edited:
20 APR 14, Sun
> 5-mile Road March

21 APR 14, Mon
> Backflip x 6, Straddle Flag x 10sec. ea, Press 3x3, Deadlift 3x3, 100 Pullups-200 Pushups-300 Squats (body armor)

22 APR 14, Tue
> 400m x 8 (body armor)

23 APR 14, Wed
> 2-mile Run

24 APR 14, Thu
> 4.45-mile Road March (43 lbs.)
> Backflip x 12, Straddle Flag x 20sec. ea, Agile 8, Bench Press 3x3, Front Squat 3x3

25 APR 14, Fri
> Backflip x 6, Straddle Flag 10sec. ea, 400m x 8 (body armor)

26 APR 14, Sat
 
Last edited:
27 APR 14, Sun

28 APR 14, Mon
> Backflip x 6, Straddle Flag x 10sec. ea, Press 531, Deadlift 531

29 APR 14, Tue
> Backflip x 12, Half Flag 10 sec. ea, 100 Pullups-200 Pushups-300 Squats (body armor)

30 APR 14, Wed
> 400m x 6 (body armor)

01 MAY 14, Thu

02 MAY 14, Fri
> Backflip x 12, Straddle Flag 20sec. ea, Bench Press 531, Front Squat 531

03 MAY 14, Sat
> Backflip x 12, Straddle Flag 10sec. ea, Half Flag 10sec. ea, "Murph" (body armor, 56 mins)
 
Last edited:
04 MAY 14, Sun

05 MAY14, Mon
> Backflip x 6, Half Flag x 10sec. ea, Press 5x3, Deadlift 5x3

06 MAY 14, Tue
> Backflip x 6, Half Flag 10 sec. ea, "Murph" (body armor)

07 MAY 14, Wed

08 MAY 14, Thu
> Backflip x 6, Half Flag 10sec. ea, Bench Press 5x3, Front Squat 5x3

09 MAY 14, Fri
> Backflip x 6, Half Flag x 10sec. ea, "Murph" (body armor)

10 MAY 14, Sat
 
11 MAY 14, Sun
> 4-mile Road March (46 lbs.), Backflip x 6, Half Flag 10 sec. ea

12 MAY14, Mon
> Backflip x 6, Half Flag x 10sec. ea, Press 3x3, Deadlift 3x3

13 MAY 14, Tue

14 MAY 14, Wed
> Backflip x 6, Single-leg Flag 10 sec. ea, "Murph" (body armor)

15 MAY 14, Thu
> Backflip x 6, Single-leg Flag 10sec. ea, Bench Press 3x3, Front Squat 3x3

16 MAY 14, Fri
> Backflip x 6, Single-leg Flag x 10sec. ea, "Murph" (body armor)

17 MAY 14, Sat
> 4-mile (180-180 x 3) Road March (33 lbs.)
 
Last edited:
18 MAY 14, Sun

19 MAY14, Mon
> 4-mile Run, Backflip x 6, Flag 10sec. ea, Press 531, Deadlift 531

20 MAY 14, Tue

21 MAY 14, Wed
> Backflip x 15

22 MAY 14, Thu
> Backflip x 12, Bench Press 531, Front Squat 531

23 MAY 14, Fri
> Swim

24 MAY 14, Sat
> 180-180 Road March x 3 (38 lbs.)
 
25 MAY 14, Sun

26 MAY14, Mon
> Memorial Day Murph

27 MAY 14, Tue
> Run, pullups, pushups

28 MAY 14, Wed
> Run, abs

29 MAY 14, Thu
> 5-mile Road March (36 lbs.)

30 MAY 14, Fri

31 MAY 14, Sat
> Pullups, "Diane"
 
01 JUN 14, Sun

02 JUN 14, Mon
> Run

03 JUN 14, Tue
> "Fran" (65#), Jumprope

04 JUN 14, Wed

05 JUN 14, Thu
> 4-mile Road March (36 lbs.)

06 JUN 14, Fri
> 4-mile Run

07 JUN 14, Sat
> NC Ninja Challenge
 
08 JUN 14, Sun

09 JUN 14, Mon
> Oly drills, Deadlift 3x3

10 JUN 14, Tue

11 JUN 14, Wed
> Oly drills, Bench Press 3x3

12 JUN 14, Thu

13 JUN 14, Fri
> Oly drills, Squat, 3x3, Magic 50

14 JUN 14, Sat
> "Severin"
 
15 JUN 14, Sun

16 JUN 14, Mon
> Oly drills, Deadlift 5x3

17 JUN 14, Tue

18 JUN 14, Wed
> Oly drills, Bench Press 5x3

19 JUN 14, Thu

20 JUN 14, Fri
> APFT
> Oly drills, Squat, 5x3

21 JUN 14, Sat
 
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