December 14, 2019 Saturday

In Pairs:

* Both Run, Wall Balls Split anyway, 150 DU (75 each) 300 DU (150 each) Competition: DUA Performance: 400m-800m Runs 60-120-60 WB @ 14/10# 150-300-150 Singles Fitness: 400m-800m Runs 60-120-60 WB @ 10/6# 100-200-100 Singles


December 13, 2019 Friday

10 minutes to find your highest box jump

Rest 3 Minutes prior to the next AMRAP Notes: Get the BBJO done with 2 min to work. Competition: 185/135# Performance: 115-135/75-95# Fitness: 65-95/45-65# If not done with burpees in 2:30 move on to the next movement!

Rest 3 Minutes prior to the next AMRAP Notes: Get the BBJO done with 2 min to work. Competition: 185/135# Performance: 115-135/75-95# Fitness: 65-95/45-65# If not done with burpees in 2:30 move on to the next movement!

Notes: Get the BBJO done with 2 min to work. Competition: 185/135# Performance: 115-135/75-95# Fitness: 65-95/45-65# If not done with burpees in 2:30 move on to the next movement!


December 12, 2019 Thursday

*High Hang, Hang, pause for :3 sec at the bottom of each hang position.

Goal: Sub 14 min Competition: 75/55# Abmat OK Performance: 65/45# L-Sit DB Press Fitness: 45/35# L-Sit DB Press


December 11, 2019 Wednesday

*Build up to a max within 5 work sets.

BB Cycling

Goal: Sub 8 min Competition: 115-135-155/75-95-105# Performance: 95-115-135/65-75-85# Fitness: Find Weight


December 10, 2019 Tuesday

Then 2 back off sets at 50% of ME

Goal: Sub 14 min Competition: 40/30# Performance: 106/70# 30/20# Banded PU or RR Fitness: 70/52# 20/10# Banded PU or RR


December 09, 2019 Monday

Find your 20 max rep for the day

Goal: Sub 8 min Competition: 75/55# Performance: 15/12 Cal 65/45# Fitness: 15/12 Cal 45/35#


December 08, 2019 Sunday

*Push Press- 1/2 Body Weight Competition: DUA Regular Rope Climbs Performance: Singles x2 1/4 BW Partial RC or 2 Strict GTS per rep Fitness: Singles x 1 Find Weight 3 GTS per Reps


December 07, 2019 Saturday

Teams of 3:

Competition: 75/55# Performance: 45-65/35-45# Banded PU or RR 60/45 Cals Fitness: 35/25# Banded PU or RR 60/45 Cals


December 06, 2019 Friday

Build to a max complex

20 minutes

Competition: Same Performance: 14/10# 20/16" Fitness: 10/6# 16/12"


December 05, 2019 Thursday

Goal: Sub 15 min Competition: 185/135# 53/35# Abmat OK 115/75# Performance: 165/110# 35/26# L-Sit DB Press 95/65# Toes as high as possible Fitness: 135/95# 26/17# L-Sit DB Press 65/45# Knee Raises


December 04, 2019 Wednesday

Competition: Same Performance: 20/16" Fitness: 16/12" *Alternate the order of the elements as needed


December 03, 2019 Tuesday

*Sub 45 min Competition: 115 to 205#/75 to 145# Performance: Start at 95/65# and build up as possible Fitness: Find Weight


December 02, 2019 Monday

Find a heavy set of 5

Build Up to heavy set of 5

Competition: 135/95# Pull-Ups Jumping BMU (Above Head) Performance: 95-115/65-75# TAHAP Banded PU or RR Jumping BMU Fitness: 45-75/35-55# Knee Raises Banded PU or RR Elevated Push-Ups


December 01, 2019 Sunday

Build to a heavy set of 7

15 mins

Mr. Joshua

Competition: 225/155# 20 GHD SU or GHD Crunches Performance: 300m Run 185/135# 30 Abmat Sit-Ups Fitness: 4 Rounds 300m Run Find Weight 20 Abmat Sit-Ups


November 30, 2019 Saturday

Competition: 40/30# Performance: 14/10# 30/20# 20/16" Fitness: 10/6# 20/10# 16/12"


November 29, 2019 Friday

Notes: :3 sec pause at the bottom of each rep.

Rx: 115/75# Competition: 95/65# Performance: 65-75/45-55# Fitness: 35-45/25-35#


November 28, 2019 Thursday

*250 Row or 200m Run 8 Single-Arm DB or KB Snatches (4 each arm) Scale: 1) Shorten Distance 2) Jumping Version or Ring Push-Ups or Push-Ups 3) Adjust Weight 4) Adjust Height 5) DB Press 6) Banded PU or Ring Rows 7) Adjust Weight 8) Adjust Weight 9) TAHAP/Knee Raises 10) Adjust Weight 11) Bar Dips/Banded Bar Dips/Box Dips 12) Adjust Weight


November 27, 2019 Wednesday

* Hang Power Clean (65-75%)