August 05, 2020 Wednesday

Front Squat 7x2,1x3@80% - Complete a set every 90 seconds, on the 8th set complete 3 reps - * Use same weight for all 8 sets

Sit-Ups L4: GHDs L3: 20/15 L2: 15/10 L1: Sit-Ups S2O L4: 75/55 L3: 55/45 L2: 45/25 L1: 25/15 Pull-Ups L4: 60 L3: 45 L2: Banded/Box L1: Ring Rows


August 04, 2020 Tuesday

Overhead Squat L4: 95/65 L3: 75/55 L2: 55/35 L1: 15/PVC *Sub in Front Squats if needed Burpee L4: 26-18-12 L3: As written L2: 15-10-5 L1: 12-8-4 or 21-15-9 box burpees


August 03, 2020 Monday

Deadlift 7x2,1x3@80% - Complete a set every 90 seconds, on the 8th set complete 3 reps - * Use same weight for all 8 sets

Row L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/10 DB Lunge L4: 50/35 L3: 35/25 L2: 25/15 L1: Lunge w/ arm OH Double Unders L4: 100 unbroken L3: 70 L2: 1:30 DU Practice L1: 100 Singles


August 02, 2020 Sunday

Rest Day

Rest Day! Open Gym 11:00am-12:00pm


August 01, 2020 Saturday

DB (2) L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 KB L4: 70/53 L3: 53/35 L2: 35/25 L1: 25/15 TTB L4: 5 Bar MU L3: 10 TTB L2: 10 Hanging Knee Raises L1: 10 Sit-Ups Jump Rope L4: 70 DU L3: 40 DU L2: 1:00 DU Practice L1: 70 Singles Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8


July 31, 2020 Friday

Squat Clean + Push Press + Back Squat + Push Press Complete all movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is total weight of all 5 rounds. *Start at 35% of 1 RM Clean L4/L3/L2: As written L1: Hang Power Clean + Front Squat + Push Press

Assault Bike - Men's L4: 15-12-9 L3: 12-9-6 L2: 10-7-4 L1: 7-5-3 Assault Bike - Women's L4: 12-9-6 L3: 10-7-4 L2: 7-5-3 L1: 6-4-3 Wall Climb L4: 6-4-2 L3: 4-3-2 L2: Wall Walks 4-3-2 L1: Burpees: 8-6-4


July 30, 2020 Thursday

Deck Squats L4: 10 L3: 8 L2: 8 w/ Assistance L1: 5 Ground to stand DB (2) L4: 35/25 L3: 25/15 L2: 15/10 L1: Bodyweight Russian Twists L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Run L4: 200M L3: 200M L2: 150M L1:100M


July 29, 2020 Wednesday

Every 2 Minutes for 18 Minutes, 200M Run. Record your splits *Looking for your average interval to be between :40 and :55 L4: 200M L3: 200M L2: 150M L1: 100M

L4: As written L3: As written L2: 3 sets 70% effort Box/Band pull-ups L1: 3 sets 70% effort Ring Rows


July 28, 2020 Tuesday

Row L4: 2500M/2000M L3: 2000M/1600M L2: 1600M/1300M L1: 1300M/1000M Burpees L4: 60 L3: 50 L2: 40 L1: 30 or 50 box Sit-Ups L4: 40 GHDs L3: 75 L2: 60 L1: 40 Bike L4: 125/100 L3: 100/80 L2: 80/65 L1: 65/50


July 27, 2020 Monday

5 Sets 3 Push Press + 5 Push Jerks *Build in weight **Bench Press optional, moderate load L1: 6 Push Press

*10 Min Cap L4: 155/105 L3: 115/80 L2: 85/60 L1:65/45 (hang) L4: C2B L3: Pull-Ups L2: Banded/Box Pull-Ups L1: Ring Rows


July 26, 2020 Sunday

Rest Day

Rest Day! Open Gym 11:00am-12:00pm


July 25, 2020 Saturday

*top times 25 minutes Run L4: 800M L3: 800M L2: 600M L1: 400M R KBS: L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Push-Ups L4: 75 L3: 60 L2: 60 @ 20" L1: 60 @ 30" Sit-Ups L4: 40 GHDs L3: 60 Sit-Ups L2: 50 Sit-Ups L1: 35 Sit-Ups/assisted sit-ups Hang L4: 4:00 L3: 3:00 L2: 2:00 L1: 1:00/Hang from rings


July 24, 2020 Friday

Lunge (2 DB) L4: 35/25 L3: 25/15 L2: 15/10 L1: Bodyweight

*9 Min Cap Clean & Jerks - Men L4: 135-185 L3: 95-135 L2: 75-105 L1: 45-75 Clean & Jerks - Women L4: 95-125 L3: 65-95 L2: 50-70 L1: 35-55 Chest To Bar L4: 20 Bar MU/50 C2B L3: Chest To Bar L2: Banded/Box Pull-Ups L1: Ring Rows


July 23, 2020 Thursday

Row L4: 110/90 L3: 90/72 L2: 72/60 L1: 60/48 Bike L4: 90/72 L3: 72/60 L2: 60/48 L1: 48/38 Deck Squats L4: 65 L3: 50 L2: 50 Assisted L1: 30 Assisted


July 22, 2020 Wednesday

*25 Minutes Long, know your pace Hang Squat Snatch L4: 95/65 L3: 75/55 L2: 65/45 L1: 45/25 Run L4: 200M L3: 200M L2: 150M L1: 100M TTB L4: 7 Ring MU L3: 15 TTB L2: 15 Hanging Knee Raises L1: 15 Ab Mat Sit-Ups Double Unders L4: 50 L3: 30 L2: :45 DU Practice L1: 30 Singles

Bulgarian Split Squat 4x16 (8/S) Or 4x50' DB Lunge L4: 50/35 L3: 35/25 L2; 15/10 L1: Bodyweight


July 21, 2020 Tuesday

5 Rounds, 3 Minutes on/3 Minutes off 500/400M Row Max Burpee Box Jump Over Row L4: 500/400M L3: 500/400M L2: 400/325M L1: 325/275M Burpee Box Jump Over L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates

Rhomboid Shrugs are Slow Surfer


July 20, 2020 Monday

4x3 Target 85%