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October 17 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.


October 16 Monday

QP 1.1.14.2 - B

A/B Partner Workout, “Cindy” 20 min AMRAP, Take turns doing complete rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats


October 15 Sunday

QP 1.1.14.1 - A

QP 1.1.14.1 - B


October 13 Friday

QP 1.1.13.6 - B


October 11 Wednesday

QP 1.1.13.4 - B

novice: scale thrusters with empty bar, pull ups and push ups with bar in j cups


October 8 Sunday

QP 1.1.13.1 - B


October 7 Saturday

QP 1.1.12.7 - B


October 5 Thursday

QP 1.1.12.5 - B


October 4 Wednesday

QP 1.1.12.4 - B


October 2 Monday

QP 1.1.12.2 - A


September 29 Friday

QP 1.1.11.6 - B

may scale ring dips with a band or bench dips


September 27 Wednesday

QP 1.1.11.4 - A

QP 1.1.11.4 - B

Novice - use empty bar for thrusters


September 25 Monday

QP 1.1.11.2 - A

Tempo is 4242 - start out light.

QP 1.1.11.2 - B

QP 1.1.11.2 - C

novice - 20 TTRig; intermediate - 15 hanging knee raises


September 24 Sunday

QP 1.1.11.1 - A

Tempo is 4242 - start out light


September 23 Saturday

QP 1.1.10.7 - B


September 21 Thursday

QP 1.1.10.5 - B

QP 1.1.10.5 - A

OHSQ/DR SN/Tall SN skill Work - bar


September 19 Tuesday

QP 1.1.10.3 - B

KBS: novice (35/25) intermediate (45/30) novice (55/35)


September 15 Friday

QP 1.1.9.6 - C

1:1 – no more than 2:00 rest


September 13 Wednesday

QP 1.1.9.4 - B

Rain Plan: AirDyne 12 X 20 sec on:40 sec off


September 12 Tuesday

QP 1.1.9.3 - B

advanced - all sets at 70% of CN


September 11 Monday

QP 1.1.9.2 - B


September 10 Sunday

QP 1.1.9.1 - B


September 9 Saturday

QP 1.1.8.7 - A

novice - OHSQ with PVC pipe intermediate - OHSQ with empty barbell (45/33/15#) advanced - OHSQ with 35% 1RM


September 8 Friday

QP 1.1.8.6 - A

@50-60% of CNJK 1RM