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May 22, 2019 Wednesday

*Sub 7:30 can go L4 Run L4: 500M L3: 400M L2: 300M L1: 200M KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Pull-Ups L4: Bar MU L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows


May 21, 2019 Tuesday

4x6 @ 62-68% across, moderate load 2-1-X-X

L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 Burpees L4: 15 L3: 12 L2:10 L1: 6 or 12 Box Burpees


May 20, 2019 Monday

L4: 150/100 (50/30 slamball 10 reps) L3: 100/70 (30/20 slamball - 10 reps) L2: 70/ -> (20/15lb slamball - 10 reps) L1: 15/10 slamball - 10 reps Double Under L4: 75 L3: 40 L2: 120 Singles L1: 60 Singles Bear Crawl L4: 75' HS Walk L3: 150' Bear Crawl L2: 100' Bear Crawl L1: 50' Bear Crawl Lunge L4: 50/35 L3: 35/25 L2: 20/10 L1: Bodyweight/Step-Ups Extra Credit: TTB L4: 15 L3: 10 L2: 10 Hanging Knee Raises L1: 10 Ab Mat Sit-Ups Wallball L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Row L4: 1500/1250 L3: 1250/1000 L2: 1000/800 L1: 800/650

Time is unspecified between. You have 10 minutes to build up as high as you can. If you don't make it one round, you are done there.


May 19, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


May 18, 2019 Saturday

2 Person Teams *1 Person completes a full round while the other rests. We are looking for split times to be between 2:00-3:00. Scale back as needed. Record your split times! L4: 200M L3: 200M L2: 150M L1: 100M L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

L4: Top of Ring L3: Top of Ring L2: Plank L1: Plank L4: Hollow L3: Hollow L2: Shoulders Down L1: Shoulders Down, Knees Up L4: Hang L3: Hang L2: Hang L1: Ring Hang


May 17, 2019 Friday

L4/L3: Start at 65%, build if needed L2: 3 Hang Squat Snatch, Form L1: 3 Hang Power Snatch

Row L4: 1250M/1000M L3: 1000M/800M L2: 800M/650M L1: 650M/500M DB L4: 50/35 L3: 35/25 L2: 15/10 L1: Step-Ups *Height is where you can maintain glute activation HSPU L4: 30 Deficit (4"/2") L3: 30 HSPU L2: 30 Ab Mat HSPU L1: 30 Pike/30 Box Push-Ups


May 16, 2019 Thursday

Rest Day

Open Gym: 6:00am-8:00am 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm


May 15, 2019 Wednesday

*5x5 Form if you aren't feeling up to max out

Wall Climbs L4: 5 L3: 3 L2: 3 Wall Walks L1: 5 Burpees Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles


May 14, 2019 Tuesday

Hang Squat Clean L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 TTB L4: 15 L3: 10 L2: 10 Hanging Knee Raises L1: 10 Ab Mat Sit-Ups Burpee Box Jump L4: 12 @ 24/20 L3: 10 @ 24/20 L2: 8 @ 20/Plates L1: 10 Burpees Single Arm DB Clean & Jerk L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10


May 13, 2019 Monday


May 12, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


May 11, 2019 Saturday

2 Person Team Deck Of Cards: Hearts - R KBS Diamonds - Jumping Lunges Clubs - Pull-Ups Spades - Push-Ups Joker Both Athletes Run 400M L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: Jumping L3: Jumping L2: Lunges L1: Step-Ups L4: C2B L3: Pull-Ups L2: Banded/Box L1: Ring Rows L4: Plate Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box L4: 400M L3: 400M L2: 300M L1: 200M

L4: 150' Seal Walk L3: 100' Seal Walk L2: 150' Bear Crawl L1: 100' Bear Crawl Hold L4: 1:30 L3; 1:00 L2; 1:30 Plank L1: 1:00 Plank


May 10, 2019 Friday

L4: 95/65 L3: 65/45 L2: 45/35 L1: 35/25 L4: Bar Facing L3: Bar Facing L2: Burpee L1: Box Burpee


May 09, 2019 Thursday

Rest Day

Open Gym: 6:00am-8:00am 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm


May 08, 2019 Wednesday

*11 Minute Cap Shoot Thrus L4: 10 L3: 7 L2: 7 Pass Thrus/Box Shoot Thrus L1: 7 Box Pass Thrus Hang Power Clean L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13


May 07, 2019 Tuesday

2 Rounds, 3 Minutes at each station, then 1 minute of rest 1: 30/24 Cal Row, Max Ab Mat Sit-Ups Rest 1 Minute 2: 200' Bear Crawl, Max Double Unders Rest 1 Minute 3: 40 Air Squats, 20 DB Push Press, Max Strict Pull-Ups Rest 1 Minute *3 Scores Row L4: 36/30 L3: 30/24 L2: 24/20 L1: 20/16 Bear Crawl: L4: 100' HS Walk L3: 200' Bear Crawl L2: 150' Bear Crawl L1: 100' Bear Crawl Double Unders L4: Double Unders L3: Double Unders L2: Double Unders L1: Single Unders Air Squat L4: 20 Pistols L3: 40 L2: 30 L1: 20 DB Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Up L2: Box Pull-Ups L1: Ring Rows

2 Rounds, 3 Minutes at each station, then 1 minute of rest 1: 30/24 Cal Row, Max Ab Mat Sit-Ups Rest 1 Minute 2: 200' Bear Crawl, Max Double Unders Rest 1 Minute 3: 40 Air Squats, 20 DB Push Press, Max Strict Pull-Ups Rest 1 Minute *3 Scores Row L4: 36/30 L3: 30/24 L2: 24/20 L1: 20/16 Bear Crawl: L4: 100' HS Walk L3: 200' Bear Crawl L2: 150' Bear Crawl L1: 100' Bear Crawl Double Unders L4: Double Unders L3: Double Unders L2: Double Unders L1: Single Unders Air Squat L4: 20 Pistols L3: 40 L2: 30 L1: 20 DB Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Up L2: Box Pull-Ups L1: Ring Rows

2 Rounds, 3 Minutes at each station, then 1 minute of rest 1: 30/24 Cal Row, Max Ab Mat Sit-Ups Rest 1 Minute 2: 200' Bear Crawl, Max Double Unders Rest 1 Minute 3: 40 Air Squats, 20 DB Push Press, Max Strict Pull-Ups Rest 1 Minute *3 Scores Row L4: 36/30 L3: 30/24 L2: 24/20 L1: 20/16 Bear Crawl: L4: 100' HS Walk L3: 200' Bear Crawl L2: 150' Bear Crawl L1: 100' Bear Crawl Double Unders L4: Double Unders L3: Double Unders L2: Double Unders L1: Single Unders Air Squat L4: 20 Pistols L3: 40 L2: 30 L1: 20 DB Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Up L2: Box Pull-Ups L1: Ring Rows

2 Rounds, 3 Minutes at each station, then 1 minute of rest 1: 30/24 Cal Row, Max Ab Mat Sit-Ups Rest 1 Minute 2: 200' Bear Crawl, Max Double Unders Rest 1 Minute 3: 40 Air Squats, 20 DB Push Press, Max Strict Pull-Ups Rest 1 Minute *3 Scores Row L4: 36/30 L3: 30/24 L2: 24/20 L1: 20/16 Bear Crawl: L4: 100' HS Walk L3: 200' Bear Crawl L2: 150' Bear Crawl L1: 100' Bear Crawl Double Unders L4: Double Unders L3: Double Unders L2: Double Unders L1: Single Unders Air Squat L4: 20 Pistols L3: 40 L2: 30 L1: 20 DB Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Up L2: Box Pull-Ups L1: Ring Rows

2 Rounds, 3 Minutes at each station, then 1 minute of rest 1: 30/24 Cal Row, Max Ab Mat Sit-Ups Rest 1 Minute 2: 200' Bear Crawl, Max Double Unders Rest 1 Minute 3: 40 Air Squats, 20 DB Push Press, Max Strict Pull-Ups Rest 1 Minute *3 Scores Row L4: 36/30 L3: 30/24 L2: 24/20 L1: 20/16 Bear Crawl: L4: 100' HS Walk L3: 200' Bear Crawl L2: 150' Bear Crawl L1: 100' Bear Crawl Double Unders L4: Double Unders L3: Double Unders L2: Double Unders L1: Single Unders Air Squat L4: 20 Pistols L3: 40 L2: 30 L1: 20 DB Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Up L2: Box Pull-Ups L1: Ring Rows