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August 23 Wednesday

QP 1.1.6.4 - A


August 21 Monday

QP 1.1.6.1 - B

on the 1:45 INT Rain Plan: AirDyne 8x 30 seconds on : 30 seconds off


August 20 Sunday

QP 1.1.6.1 - A

skill work


August 15 Tuesday

QP 1.1.5.3

Advanced also works on MU skill work.


August 13 Sunday

QP 1.1.5.1 - B

on the :75 INT Rain Plan: AirDyne 8X20:40


August 11 Friday

QP 1.1.4.6 - B

Rest to recovery. For Advanced: Rows need to be paced well - 1 burpee penalty per difference in seconds between 1st and second row; add this together with STO burpee penalty.


August 10 Thursday

QP 1.1.4.5 - AA


August 7 Monday

QP 1.1.4.2 - C


August 1 Tuesday

QP 1.1.3.3 - B

on the 3:00 INT

QP 1.1.3.3 - C

on the 1:00 INT; or AD 8X40:20


July 27 Thursday

QP 1.1.2.5 - B


July 24 Monday

QP 1.1.2.2 - B


July 22 Saturday

QP 1.2.1.7 - B

1:1 work:rest, with no more than 2:00 rest 30 min cutoff Rain Plan: Row 6X500m


July 20 Thursday

QP 1.2.1.5 - B

Each sprint on the 1:30 INT. Sub with 10 x 30:30 on AirDyne.


July 17 Monday

QP 1.2.1.2 - C

A+B, 8 Rds EACH


July 13 Thursday

QP 1.1.16.5 - B

"DT" Inverted *same bar and weight for all three movements* Novice - 60% of CNJK 3RM I/A - 50-60% CNJK 1RM


July 12 Wednesday

QP 1.1.16.4 - B

QP 1.1.16.4 - C


July 8 Saturday

QP 1.1.15.7 - A

skill work - no more than 60%


July 7 Friday

QP 1.1.15.6 - A

skill work - no more than 50%


July 6 Thursday

QP 1.1.15.5 - A

QP 1.1.15.5 - B

superset with BN (C)

QP 1.1.15.5 - D

on the 1:30 INT -or- AirDyne 12X:20/:40


July 3 Monday

QP 1.1.15.2 - A

A+B Partner Workout


June 30 Friday

QP 1.1.14.6 - A

on the 1:30 INT


June 29 Thursday

QP 1.1.14.5 - B


June 27 Tuesday

QP 1.1.14.3 - A

1:1 work : rest

QP 1.1.14.3 - B

Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.


June 26 Monday

QP 1.1.14.2 - B


June 25 Sunday

QP 1.1.14.1 - A