January 20, 2020 Monday

Try to increase weight by 5 lbs on each lift from 01/02.

Competition: 50/35# Performance: 30-40/20-30# Fitness: 25/15#


January 19, 2020 Sunday

Competition: 225/155# Push-Ups 24/20" Performance: 185/135# Elevated Push-Ups 20/16" Fitness: 135/95# Elevated Push-Ups 16/12"


January 18, 2020 Saturday

Teams of 2:

*800m Run (Run Together) Competition: Scale# of RC Performance: 65/45# Strict GTS 2x1 Fitness (80-10-80): 45/35# GTS 2x1 600m Run


January 17, 2020 Friday

Build to a max within 20 min

Competition: Pull-Ups Scale reps for both C2B and T2B 165-185/110-135# Performance: Bands OK or Ring Rows Toes as high as possible 95-135/65-95# Fitness: Bands OK or Ring Rows Knee Raises Find Weight


January 16, 2020 Thursday

Try to increase load by 5 lb to each set from 12/23.

Competition: 24/20" Performance: 14/10# 20/16" Fitness (40-20-10): 10/6# 16/12"


January 15, 2020 Wednesday

Notes: Workout is for load and completion. Start at (95/65) and increase weight as you go if you can.


January 14, 2020 Tuesday

Build to a max within 20 min

Competition: 10 RMU or 15 JRMU or 20 Strict Pull-ups + 20 Strict Ring Dips Performance: 20 Banded Pull-ups + 20 Banded Bar Dips Fitness: 20 Ring Rows + 20 Box Dips


January 13, 2020 Monday

Try to increase load by 5 lb to each set from 12/27.

Goal: Sub 21 min Competition: 50/35# 135/95# 245/170# Performance: 40/30# 75-95/55-65# 135-185/95-135# Fitness: 30/20# Find Weight Find Weight


January 12, 2020 Sunday

*Rest 5 min before the next one Competition: DUA Performance: 50 Singles Toes as high as possible Fitness: 25 Singles Knee Raises

Competition: DUA Performance: 50 Singles Toes as high as possible Fitness: 25 Singles Knee Raises


January 11, 2020 Saturday

* 600 Meter Runs: 3 x 200 Meter Relays * 1st Half Barbell: 155/105 * 2nd Half Barbell: 135/95 Competition: 135/95 115/75 Performance: 95/65 75/55 4k Bike/ 2K Row Fitness: Find Weight 4k Bike/ 2K Row


January 10, 2020 Friday

Goal: Sub 10 min Competition: 115/75# 35 Pull-Ups Performance: Run 600m Banded Pull-Ups or Ring Rows 75-95/55-65# Fitness: Run 600m Banded Pull-Ups or Ring Rows 45-65/35-45#


January 09, 2020 Thursday

Competition: Scaled Reps or Abmat HSPU Scaled Reps or Bar Dips Performance: L-Sit DB Press Banded Bar Dips 800m Row Fitness: L-Sit DB Press Box Dips 800m Row


January 08, 2020 Wednesday

Find a heavy single for the day

Notes: :4 second count till the bar hits your mid thigh then GO!!

Goal: Sub 8 min Competition: 95/65# 3-2-1 RC or Partial Reps Performance: 65-75/45-55# 10-6-2 Strict GTS Fitness: 45/35# 10-6-2 GTS


January 07, 2020 Tuesday

Flow Workout

Notes: This workout is not for time, rather for quailty. Move well and use this as an active recovery workout. *40 Single Arm DB Push Press (total) (70/50) *10 Turkish Get Up/Arm (53/35) Competition: 50/35# DB Same KB Clean 35/26# TGU Strict HSPU Performance: 30-40/20-30 DB 26/17 KB Clean & TGU Abmar Strict HSPU or LSIT Press Fitness: 25/15# DB 17/9# KB Clean & TGU LSIT Press


January 06, 2020 Monday

Part 1

Competition: Pull-Ups 115/75 135/95 155/105 Performance: 3-7-10 Cindy Rounds Elevated Push-Ups OK Banded Pull-Ups and RR OK 75/55 95/65 115/75 Fitness: 3-7-10 Cindy Rounds Elevated Push-Ups OK Banded Pull-Ups and RR OK Find weights

Part 2

Competition: Pull-Ups 115/75 135/95 155/105 Performance: 3-7-10 Cindy Rounds Elevated Push-Ups OK Banded Pull-Ups and RR OK 75/55 95/65 115/75 Fitness: 3-7-10 Cindy Rounds Elevated Push-Ups OK Banded Pull-Ups and RR OK Find weights

Part 3

Competition: Pull-Ups 115/75 135/95 155/105 Performance: 3-7-10 Cindy Rounds Elevated Push-Ups OK Banded Pull-Ups and RR OK 75/55 95/65 115/75 Fitness: 3-7-10 Cindy Rounds Elevated Push-Ups OK Banded Pull-Ups and RR OK Find weights


January 05, 2020 Sunday

Build up to a heavy single

Build up to a heavy single with a :5 sec pause at the bottom of the rep