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March 21, 2019 Thursday

Rest Day

Open Gym: 6 am-8 am 3:30 pm-6:30 pm Skills Class: 6:30 pm-7:30 pm 18.5 WOD Announcement 8:00 pm


March 20, 2019 Wednesday

Burpee Box Jump Overs L4: 12 @ 24/20 L3: 10 @ 24/20 L2: 8 @ 20/Plates L1: 8 Burpees Hang Power Snatch L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 (hang)


March 19, 2019 Tuesday

Shoot Thrus L4: 6 L3: 4 L2: 4 on Box L1: 4 on Box w/ Pass Thrus Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8, normal WBs Strict Pull-Ups L4: 2 Strict MU/9 Strict Pull-Ups L3; 6 L2: 6 Banded Pull-Ups L1: 6 Ring Rows - Challenging KB Deadlift/DB L4: 106/70 L3: 70/53 L2: 53/35 L1: 35/26 *If using a DB, stack on a 45lb plate Bike L4: 10/8 L3: 8/7 L2: 7/6 L1: 6/5

Negatives L4: Weighted L3: Negatives L2: Banded Negatives L1: Ring Rows DB Rows: L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15


March 18, 2019 Monday

Build to 80%

L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45 (Hang) L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/11 L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles


March 17, 2019 Sunday

Rest Day

Open Gym: 9:30am-12pm *Special hours for this week


March 16, 2019 Saturday

*1 Person Bike at a time Dumbbells L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Row L4: 75/60 L3: 60/50 L2: 40/32 L1: 32/26 KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Push-Ups L4: 120 Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups

One Person Bikes on your team of 3 at all times. Switch athletes as needed.

L4: Unbroken L3: 10 Min L2: 7 Min L1: 4 Min


March 15, 2019 Friday

*Ring Rows, feet under cage instead of jumping C2B


March 14, 2019 Thursday

Rest Day

Open Gym: 6 am-8 am 3:30 pm-6:30 pm Skills Class: 6:30 pm-7:30 pm 18.4 WOD Announcement 8:00 pm


March 13, 2019 Wednesday

*30 Minute Cap L4: 115/80 L3: 85/60 L2: 65/45 (Hang) L1: 45/25 (Hang) Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Row L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/11 Box Jump Overs L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates


March 12, 2019 Tuesday

*Cleans can be Squat or Power *Targetting 75% of max clean and jerk

*12 Minute Cap Burpees L4: 12 L3: 10 L2: 8 L1: 5 or 10 Box Burpees Strict Pull-Ups L4: 8 L3: 5 L2: Box Pull-Ups L1: Ring Rows Bike L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4


March 11, 2019 Monday

Tempo Back Squat 2-1-X-X 5x4 Start at 60% build to 75%

*14 Min Cap L4: Triple Unders (1/2 Reps) L3: Double Unders L2: Single Unders X2 L1: Single Unders *If you plan to do Single Doubles, spend 1 min, 50 Sec, 40 Sec, 30 Sec, 20 Sec L4: Ab Mat Sit-Ups L3: Ab Mat Sit-Ups L2: Ab Mat Sit-Ups L1: Ab Mat Sit-Ups 25-20-15-10-5


March 10, 2019 Sunday

Rest Day

Open Gym: 9:30am-12pm *Special hours for this week


March 09, 2019 Saturday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 Run L4: 16 L3: 14 L2: 12 L1: 8 Extra Credit: CrossOver Symmtery Iron Scap


March 08, 2019 Friday


March 06, 2019 Wednesday

Thruster L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15 Burpees L4: 25 L3: 20 L2: 15 L1: 10 or 20 Box Burpees Row L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/10


March 05, 2019 Tuesday

*Loading should not feel like a 5 RM! Form should stay strong throughout.

*20 Min Cap Shoot Thrus L4: 15 L3: 10 L2: 15 Box Thrus L1: 10 Box Thrus Pull-Ups L4: 12 Bar MU L3: 20 C2B L2: 20 Banded Pull-Ups L1: 20 Ring Rows Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 Sit-Ups L4: 50 L3: 40 L2: 30 L1: 20 Box Jumps L4: 24/20 (60 reps) L3: 24/20 L2: 20/Plates L1: Plates


March 04, 2019 Monday

Box Jump L4: Max Height L3: Max Height L2: Broad Jump Max Distance L1: Step-Up Practice

Strict Ring MU Work