Session 1 Session 2 Session 3 Session 4 Session 5 Session 6

Drop Jumps:
Run 1 mile time Every min on the
trial Long WOD
Hollow Rocks: min for 10 min 10min run for max
Hand Stand Push 3 Drop Jumps from
10 Hollow rocks distance
Ups: 20 inches
every minute on then,
Work to 3 sets at Optional Day:
the minute for 10
Ascending Ladder 70% of max rep set *drop off of stairs, chair, 10 min Run, Row, Bike
min
Air Squat bench etc and jump max 5 Close Grip Push Ups
height 20 min at 70%
Burpee 10 Squat Jumps
15 Flutter kicks effort.
Starting on the first then,
Tabata Each Move
minute do 1 rep of both 70 Burpees for *you should be
moves, min 2 = 2 reps AMRAP 12 min Air Squats 5min run for max
Time able to easily carry
both moves, min 3 = 3 12 Push Ups Push Ups distance
reps etc, until you can't *on top of every on a conversation
12 Lunges Mountain Climbers
make the required reps minute perform 5 *score is reps of 5-10- at this pace
in the minute. 12 Sit ups *1 minute rest
max height jumps 15
between moves
 Session 7 Session 8 Session 9 Session 10 Session 11 Session 12
Drop Jumps:
Every min on the
Hollow Rocks: min for 10 min
Hand Stand Push 4 Drop Jumps from
12 Hollow rocks
Ups: 20 inches
every minute on
Work to 4 sets at Optional Day:
the minute for 10
Run 3 rounds 70% of max rep set *drop off of stairs, chair, Run, Row, Bike
min Angie
(200m + 400m bench etc and jump max
height 100 Pull Ups
+600m) = one 25 min at 70%
100 Push Ups
round effort.
Death by Air Squat Tabata Each Move 100 Sit Ups
Jumps 100 Air Squats
*rest = run time *you should be
4 Rounds for Time Mountain Climber
able to easily carry
*min 1 equal one
on a conversation
air squat jumping at Run 400m Burpee
at this pace
top, min 2 = 2, min 30 Push Ups
3 =3 etc, until you *rest 1 min
fail between