Week 6–Day 1

Directions
For Weeks 5 and 6, use the same loads you used in week 1. Weeks 5 and 6 are deload weeks, preparing your muscle to fire on race day.

Day 1
Circuit 1
Air Squats
Reps: 20
Dumbbells Renegade Rows
Reps: 2-7
Russian Twists
Reps: 10-20

Circuit 2
Pullups
Reps: 5
Side to Side Pushup
Reps: 10
SpyderMan Stretch
Reps: 20 (each side)

Circuit 3
Military Press
Reps: 5
Dumbbell Walking Lunge
Reps: 8-10
Kettlebell Rack Carry – 2 Arm
Duration: 1 min.

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Week 6–Days 2 and 3

Day 2
Beginner/Intermediate/Advanced–Mobility/Active Recovery
Light jog or walk/animal movements/dynamic stretching
Duration: 30-45 min 

Day 3
Circuit 1
Deadlifts
Reps: 5
One Arm Band Press L/R
Reps: 5
Band Woodchoppers
Reps: 10-20

Circuit 2
Bench Press
Reps: 5
Inverted Rows
Reps: 8-10
High Plank Bird Dogs
Duration: 1 min.

Circuit 3
Bent Over Row
Reps: 5
Body Weight Fwd & Lateral Lunge and Reach
Reps: 8-10 (each side)
Kettlebell Swings – American + Russian = 1 rep
Reps: 10-20

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Week 6–Days 4 and 5

Day 4
Beginner/Intermediate/Advanced –Mobility/Active Recovery
Light jog or walk/animal movements/dynamic stretching
Duration: 30-45 min 

Day 5
Pit Prep
Refine and perfect movements that you are weak in. Do not do more than 5 rep sets of any one movement on this day.

REST

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Week 6–Day 6

Day 6

RACEDAY!!!

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