February 21, 2020 Friday

*From The Ground **Weight should be heavy but comfortable L4: 60% L3: 60% L2: 50% L1: Form

3 RFT: 18 TTB 20 Single DB Step-Up 60 Double Unders *18 Min Cap TTB L4: 25 L3: 18 L2: 20-30 Hanging Knee Raises L1: 20 Sit-Ups L4: 70/50 L3: 50/35 L2: 25/15 L1: Body Weight Jump Rope L4: 120 L3: 60 L2: 180 Singles L1: 90 Singles


February 20, 2020 Thursday

*35 Min Cap **Take this slow, don't worry about getting time capped. *L2: Start at 40 L1: Start at 30


February 19, 2020 Wednesday

(Power or Squat) L4: Max L3: Max L2: Moderately Heavy, singles or 3 - Form L1: Work sets of 5 reps - Form

*12 Min Cap Wall Climbs L4: 10 L3: 7 L2: 7 Wall Walks L1: 14 Burpees Row L4: 37/30 L3: 30/24 L2: 24/19 L1: 19/15 Ring Dips L4: 15 Ring MU L3: 30 Ring Dips L2: 30 Banded Ring Dips L1: 30 Box Dips/Push-Ups


February 18, 2020 Tuesday

4x4 Min AMRAP/2 Min Rest Between 1) 8 Box Jumps 8 DB Push Press 2) 1 Rope Climb 10 Air Squats 3) 12 Sit-Ups 10 Shuttle Run 4) Max Cal Assault Bike Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plate L1: Plates Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Air Squat L4: Pistols L3: Air Squats L2: Air Squats L1: Air Squats Sit-Ups L4: 10 GHDs L3: Sit-Ups L2: Sit-Ups L1: 8 Sit-Ups Shuttle Run L4: 14 L3: 12 L2: 10 L1: 8

Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plate L1: Plates Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Air Squat L4: Pistols L3: Air Squats L2: Air Squats L1: Air Squats Sit-Ups L4: 10 GHDs L3: Sit-Ups L2: Sit-Ups L1: 8 Sit-Ups Shuttle Run L4: 14 L3: 12 L2: 10 L1: 8

Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plate L1: Plates Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Air Squat L4: Pistols L3: Air Squats L2: Air Squats L1: Air Squats Sit-Ups L4: 10 GHDs L3: Sit-Ups L2: Sit-Ups L1: 8 Sit-Ups Shuttle Run L4: 14 L3: 12 L2: 10 L1: 8

Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plate L1: Plates Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Air Squat L4: Pistols L3: Air Squats L2: Air Squats L1: Air Squats Sit-Ups L4: 10 GHDs L3: Sit-Ups L2: Sit-Ups L1: 8 Sit-Ups Shuttle Run L4: 14 L3: 12 L2: 10 L1: 8


February 17, 2020 Monday

*33 Min Cap HSPU L4: HSPU L3: HSPU L2: AB Mat HSPU L1: Push-Ups/Pike Thrusters L4: 135/95 L3: 135/95 L2: 95/65 L1: 65/45 Knees to Elbows L4: Knees to Elbow L3: Knees to Elbow L2: Hanging Knee Raises L1: Ab Mat Sit-Ups Deadlifts L4: 135/95 L3: 135/95 L2: 95/65 L1: 65/45 *245/165 for 7 reps if you want to change your own weights. Be careful of placing them poorly Burpees L4: 7 L3: 7 L2: 7 L1: 7 Box Burpees KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Pull-Ups L4: Pull-Ups L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows


February 16, 2020 Sunday

Rest Day

Open Gym: 11am-12pm


February 15, 2020 Saturday

Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 Wallball Partner Squats L4: 30/20 L3: 20/14 L2: 10/8 L1: w/ a dodgeball Partner Plank Push-Ups L4: 30 L3: 30 L2: 30 - 20" Box w/ Partner in plank L1: 30 - 30" Box w/ Partner in plank Partner Crawl Unders: L4: 20 L3: 20 L2: 20 on box L1: 10 on box


February 14, 2020 Friday

L4: Build to 65% L3: Build to 65% or 5 Max effort strict Pull-Ups L2: 3 RFQ: 5 Negatives + 10 Bent Over Barbell Rows L1: 3 RFQ: 10 Ring Rows + :20 Hang from Cage + 10 Bent Over Barbell Rows

*16 Minute Cap Double Unders L4: 200 L3: 100 L2: 300 Singles/3:30 DU Work L1: 150 Singles Row L4: 60/50 L3: 50/40 L2: 40/32 L1: 32/25 Box Jump Overs L4: Completely Over 24/20 L3: 24/20 L2: 20/Plate L1: Plate L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Shoot Thrus L4: 25 L3: 20 L2: 12 or 20 Walk Thrus L1: 20 Walk Thrus on Boxes Curtis Ps L4: 115/80 L3: 85/60 L2: 65/45 L1: 10 Clean and Jerks + 20 Lunges no weight


February 13, 2020 Thursday

*If you have intensity, shoot for those numbers. If active recovery, work for :45, rest :15 at moderate pace - don't worry about how many reps Ski/Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 Burpees L4: 15 L3: 12 L2: 10 L1: 8 Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Shuttle Run L4: 16 L3: 14 L2: 10 L1: 6


February 12, 2020 Wednesday

4x3 Min AMRAP -3 Min rest between Men's L4: 135/165/185/205 L3: 95/115/135/155 L2: 65/85/95/105 L1: 45/55/65/75 Women's L4: 95/110/125/140 L3: 65/85/95/105 L2: 45/55/65/75 L1: 15/25/35/45 Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6

4x3 Min AMRAP -3 Min rest between Men's L4: 135/165/185/205 L3: 95/115/135/155 L2: 65/85/95/105 L1: 45/55/65/75 Women's L4: 95/110/125/140 L3: 65/85/95/105 L2: 45/55/65/75 L1: 15/25/35/45 Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6

4x3 Min AMRAP -3 Min rest between Men's L4: 135/165/185/205 L3: 95/115/135/155 L2: 65/85/95/105 L1: 45/55/65/75 Women's L4: 95/110/125/140 L3: 65/85/95/105 L2: 45/55/65/75 L1: 15/25/35/45 Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6

4x3 Min AMRAP -3 Min rest between Men's L4: 135/165/185/205 L3: 95/115/135/155 L2: 65/85/95/105 L1: 45/55/65/75 Women's L4: 95/110/125/140 L3: 65/85/95/105 L2: 45/55/65/75 L1: 15/25/35/45 Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6

B. 3 RFQ: 10 Reverse DB Flies 10 CrossOver Symmetry Pulldowns 10 Slow Surfers


February 11, 2020 Tuesday

*Build to a heavy 4 reps (Target start ~ 60%, finish ~ 80%+)

Shuttle Run *All levels do 8 Bear Crawl L4: Handstand Walk L3: Bear Crawl L2: Bear Crawl L1: 1 Length Bear Crawl Burpee Broad Jump L4: As written L3: As written L2: As written L1: Burpee then 3 big steps


February 10, 2020 Monday

*Sub 5:30/6:00 can go L4 L4: 1000M Row L3: 1000M Row L2: 850M Row L1: 700M Row L4: 65/45 lbs, 65 Reps L3: 45lbs L2: 35lbs L1: 25lbs L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows

3 RFQ: 100' DB Lunge 8 RDLs - Slow 1:00 Jump Rope Practice 2 DBs L4: 50/35 L3: 35/25 L2: 20/10 L1: Lunge RDLs L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35


February 09, 2020 Sunday

Rest Day

Open Gym: 11am-12pm


February 08, 2020 Saturday

Sprint/Recover *2 Person Teams Athlete A completes a full round while athlete B rests. Switch each round. Rounds should be 3:30minutes or less. *30 Min cap Calories L4: 10/8 L3: 8/7 L2: 7/6 L1: 6/5 R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 HSPU L4: Deficit 4"/2" L3: HSPU L2: Ab Mat HSPU L1: Pike/Push-Ups KB Lunge L4: 70/53 L3: 53/35 L2: 35/26 L1: Body Weight Lunge


February 07, 2020 Friday

Target 75%

*Shuttle Run Levels are same for everyone L4: Bar MU, start at 2, increase by 2 L3: TTB; Bar MU, start at 1, increase by 1 L2: Hanging Knee Raises L1: Ab Mat Sit-Ups L4: 70/50 L3: 50/35 L2: 35/20 L1: 15/10