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July 23 Monday

21-15-9 Deadlifts Handstand Push-Ups *Sub 2:30 Diane can do L4 L4: 275/185 L3: 225/155 L2:165/115 L1: 125/85 L4: Deficit HSPU 3"/1.5" L3: HSPU L2: AB Mat HSPU L1: Push-Ups/Box Push-Ups

*14 Minute Time Cap Row L4: 50/40 L3: 40/32 L2: 32/26 L1: 26/20 Bike L4: 37/30 L3: 30/24 L2: 24/19 L1: 19/15 Double Unders L4: 300 L3: 150 L2: 300 Singles L1: 150 Singles


July 21 Saturday

Miktarian

L4: 800/400/800 L3: 800/400/800 L2: 600/400/600 L1: 400/200/400 L4: 155/105 L3: 115/75 L2: 85/60 L1: 45/33 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box


July 20 Friday

*13 Minute Cap OHS L4: 115/80 L3: 85/60 L2: 45/35 or FS @ 65/45 L1: 35/15 or FS @ 45/35 Men's Row L4: 37-30-22-15-7 L3: 30-24-18-12-6 L2: 24-19-14-9-5 L1: 19-15-11-7-4 Women's Row L4: 30-24-18-12-6 L3: 24-19-14-9-5 L2: 19-15-11-7-4 L1: 15-12-9-6-3


July 19 Thursday

Rest Day

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


July 18 Wednesday

15 Wallballs 16 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 12 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 8 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 4 Hang Power Cleans 30 Double Unders 3 Min Rest Between Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Guys L4: 115-135-155-185 L3: 75-95-115-135 L2: 45-65-85-105 L1: 35-45-55-65 Girls L4: 75-85-105-125 L3: 55-65-80-95 L2: 35-45-55-70 L1: 15-25-35-45 Jump Rope L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles

15 Wallballs 16 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 12 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 8 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 4 Hang Power Cleans 30 Double Unders 3 Min Rest Between Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Guys L4: 115-135-155-185 L3: 75-95-115-135 L2: 45-65-85-105 L1: 35-45-55-65 Girls L4: 75-85-105-125 L3: 55-65-80-95 L2: 35-45-55-70 L1: 15-25-35-45 Jump Rope L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles

15 Wallballs 16 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 12 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 8 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 4 Hang Power Cleans 30 Double Unders 3 Min Rest Between Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Guys L4: 115-135-155-185 L3: 75-95-115-135 L2: 45-65-85-105 L1: 35-45-55-65 Girls L4: 75-85-105-125 L3: 55-65-80-95 L2: 35-45-55-70 L1: 15-25-35-45 Jump Rope L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles

15 Wallballs 16 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 12 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 8 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 4 Hang Power Cleans 30 Double Unders 3 Min Rest Between Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Guys L4: 115-135-155-185 L3: 75-95-115-135 L2: 45-65-85-105 L1: 35-45-55-65 Girls L4: 75-85-105-125 L3: 55-65-80-95 L2: 35-45-55-70 L1: 15-25-35-45 Jump Rope L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles


July 17 Tuesday

*20 Min Cap L4: Deficit HSPU L3: HSPU L2: Ab Mat HSPU L1: Push-Ups/Pike L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows Bike L4: 25/20 L3: 20/16 L2: 16/12 L1: 12/9

For Quality!


July 16 Monday

Complete 7 Unbroken sets of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 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. *Compare to 7/21/17 *Start at 35% of 1 RM Clean L4/L3/L2: As written L1: 3 Hang Power Clean + 3 Front Squat + 3 Push Press

*8 Min Cap Burpees L4: 12 L3: 10 L2: 8 L1: 6 L4: 100M L3: 100M L2: 75M L1: 50M If Shuttle Run because of weather L4: 10 L3: 10 L2: 8 L1: 6


July 15 Sunday

Rest Day

Open Gym is cancelled due to the Buckeye Games!


July 14 Saturday

4 Min AMRAP 50' Sled Pull/Push Rest 2 Minutes 4 Min AMRAP 10/8 Cal Bike 1 Rope Climbs Rest 2 Minutes 4 Min AMRAP Burpee Box Jump Overs Rest 2 Minutes 4 Min AMRAP 5 Tire Flips 15 DB Thrusters Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 Bike L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4 Rope Climb L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows or 3 Ground to Stands L4: 24/20 L3: 24/20 L2: Burpees L1: Box Burpees L4: Biggest L3: Big L2: Medium L1: Small L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10

4 Min AMRAP 50' Sled Pull/Push Rest 2 Minutes 4 Min AMRAP 10/8 Cal Bike 1 Rope Climbs Rest 2 Minutes 4 Min AMRAP Burpee Box Jump Overs Rest 2 Minutes 4 Min AMRAP 5 Tire Flips 15 DB Thrusters Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 Bike L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4 Rope Climb L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows or 3 Ground to Stands L4: 24/20 L3: 24/20 L2: Burpees L1: Box Burpees L4: Biggest L3: Big L2: Medium L1: Small L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10

4 Min AMRAP 50' Sled Pull/Push Rest 2 Minutes 4 Min AMRAP 10/8 Cal Bike 1 Rope Climbs Rest 2 Minutes 4 Min AMRAP Burpee Box Jump Overs Rest 2 Minutes 4 Min AMRAP 5 Tire Flips 15 DB Thrusters Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 Bike L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4 Rope Climb L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows or 3 Ground to Stands L4: 24/20 L3: 24/20 L2: Burpees L1: Box Burpees L4: Biggest L3: Big L2: Medium L1: Small L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Extra Credit: 70 Ab Mat Sit-Ups Then... Iron Scap

4 Min AMRAP 50' Sled Pull/Push Rest 2 Minutes 4 Min AMRAP 10/8 Cal Bike 1 Rope Climbs Rest 2 Minutes 4 Min AMRAP Burpee Box Jump Overs Rest 2 Minutes 4 Min AMRAP 5 Tire Flips 15 DB Thrusters Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 Bike L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4 Rope Climb L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows or 3 Ground to Stands L4: 24/20 L3: 24/20 L2: Burpees L1: Box Burpees L4: Biggest L3: Big L2: Medium L1: Small L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10


July 13 Friday

L4: Pull-Ups L3: Pull-Ups L2: Jumping Pull-Ups L1: Ring Rows L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups

B. 3 Rounds For Quality 70' DB Walking Lunge 1:00 Double Under Work *This is heavier than normal on purpose, stay balanced during the lunges or lighten the load L4: 70/50 L3: 50/35 L2: 25/15 L1: Body Weight L4: Triple Unders L3: Double Unders L2: Double Unders L1: Single Unders

15 Wallballs 16 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 12 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 8 Hang Power Cleans 30 Double Unders 3 Min Rest Between 15 Wallballs 4 Hang Power Cleans 30 Double Unders 3 Min Rest Between Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Guys L4: 115-135-155-185 L3: 75-95-115-135 L2: 45-65-85-105 L1: 35-45-55-65 Girls L4: 75-85-105-125 L3: 55-65-80-95 L2: 35-45-55-70 L1: 15-25-35-45 Jump Rope L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles


July 12 Thursday

Rest Day

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


July 11 Wednesday


July 10 Tuesday

*16 Minute Cap Men's L4: 135-185-225 L3: 95-135-185 L2: 65-95-135 L1: 45-65-95 Women's L4: 95-125-155 L3: 65-95-125 L2: 45-65-95 L1: 25-45-65 Run L4: 400M L3: 400M L2: 300M L1: 200M

Then... 4 Sets of DB Rows Drop Set (All on right arm then all on left arm)


July 9 Monday

L4: As Written L3: As Written L2: 3 Power Snatch + 3 Overhead Squat L1: 5 Overhead Squat

Jump Rope L4: 100 DU L3: 50 DU L2: 130 Singles L1: 65 Singles TTB L4: 20 TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups


July 8 Sunday

Rest Day

11:00am-12:00pm