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January 20, 2019 Sunday

Rest Day

Open Gym: 11am-12pm


January 19, 2019 Saturday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Wall Climb L4: 5 L3: 3 L2: 5 Wall Walks L1: 30 Sec Plank DU L4: 70 L3: 35 L2: 90 Singles L1: 45 Singles Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 TTB L4: 15 L3: 10 L2: 10-15 Hanging Knee Raises L1: 10-15 Ab Mat Sit-Ups


January 18, 2019 Friday

L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 (Hang) L4: 135/95 L3: 95/65 L2: 65/45 L1: Lunges AB Mat Sit-Ups L4: 22 L3: 18 L2: 14 L1: 10


January 17, 2019 Thursday

Rest Day

Open Gym: 6am-8am & 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm (6:30-7:00 we will have 3 coaches on the floor. The skills class has been growing which is awesome, but we want to make sure we are spending enough time with everyone. Now if you are warmed up at 6:30, we will begin working with you at that time). At 7:00 we will stop and do a workout as a group. Also, we plan to do some skills classes off-site too. So always check this page.


January 16, 2019 Wednesday

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

DROP SETS. Choose a weight you can hit 10-15 reps. Do as many reps as possible. Drop the weight and grab the next weight down and go to failure. Drop weight, go to failure and repeat one final time. Right arm only. Once all are completed, switch arms and do left arm through it all.


January 15, 2019 Tuesday

4x3 Min AMRAP 15 Box Jump Overs 15 R KBS 15 Bar Facing Burpees Max Cal Bike Rest 3 Minute between L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 18 L3: 15 L2: 12 L1: 9 or 15 Box Burpees

4x3 Min AMRAP 15 Box Jump Overs 15 R KBS 15 Bar Facing Burpees Max Cal Bike Rest 3 Minute between L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 18 L3: 15 L2: 12 L1: 9 or 15 Box Burpees

4x3 Min AMRAP 15 Box Jump Overs 15 R KBS 15 Bar Facing Burpees Max Cal Bike Rest 3 Minute between L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 18 L3: 15 L2: 12 L1: 9 or 15 Box Burpees

4x3 Min AMRAP 15 Box Jump Overs 15 R KBS 15 Bar Facing Burpees Max Cal Bike Rest 3 Minute between L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 18 L3: 15 L2: 12 L1: 9 or 15 Box Burpees

L4: 5 Glute Ham Raises/Nordic Chairs L3: 5 Assisted Glute Ham Raises/Nordic Chairs L2: 15 Weighted Hip Extensions L1: 15 Hip Extensions GHD L4: 15 GHD L3: 10 GHDs/15 Medball Sit-ups L2: 15 Medball Sit-Ups L1: 15 Ab Mat Sit-Ups

L4: Hollow L3: Hollow L2: Hollow w/ Shoulders down L1: Hollow w/ Shoulders down and knees bent


January 14, 2019 Monday

L4: 1 RM L3: 1 RM L2: Every :45 for 9 minutes, 2 Hang Power Snatch L1: Hang Power Snatch Form

L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Row L4: 30-25-20-15/27-21-15-9 L3: 27-21-15-9/24-18-12-6 L2: 24-18-12-6/21-15-9-5 L1: 21-15-9-5/18-12-6-4


January 13, 2019 Sunday

Rest Day

Open Gym: 11am-12pm


January 12, 2019 Saturday

3 Person Teams, 1 person rowing at all times *2 Scores: metcon & row calories L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 L4: 50/40 L3: 40/32 L2: 32/25 L1: 25/20 L4: 45/35 L3: 35/25 L2: 25/15 L1: Lunge L4: 60 Pull-Ups L3: Pull-Ups L2: Banded L1: Ring Rows


January 11, 2019 Friday

@ 65-68%

Max Reps 1 Min 16 Min EMOM: 1 - Bench Press 115/80 2 - DUs 3 - Power Cleans 115/80 4 - Rest L4: 155/105 L3: 115/80 L2: 85/55 L1: 55/35 L4: DUs L3: DUs L2: Singles L1: Singles

Light to moderate loading on this.


January 10, 2019 Thursday

Rest Day

Open Gym: 6am-8am & 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm (6:30-7:00 we will have 3 coaches on the floor. The skills class has been growing which is awesome, but we want to make sure we are spending enough time with everyone. Now if you are warmed up at 6:30, we will begin working with you at that time). At 7:00 we will stop and do a workout as a group. Also, we plan to do some skills classes off-site too. So always check this page.


January 09, 2019 Wednesday

Air Squats L4: 35 L3: 30 L2: 22 L1: 15 Row L4: 37/30 L3: 30/24 L2: 24/20 L1: 20/16 Burpees: L4: 25 L3: 20 L2: 15 L1: 10 or 20 Box Burpees Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/12


January 08, 2019 Tuesday

Deadlift L4: 225/155 L3: 225/155 L2: 135/95 L1: 115/80 HSPU L4: HSPU L3: HSPU L2: Hand Release Push-Ups L1: Hand Release Knee Push-Ups Deadlift (Next set) L4: 315/205 L3: 315/205 L2: 185/135 L1: 155/105 HS Walk L4: 50' HS Walk L3: 50' HS Walk L2: 50' Bear Crawl L1: 50' Bear Crawl

Deadlift L4: 225/155 L3: 225/155 L2: 135/95 L1: 115/80 HSPU L4: HSPU L3: HSPU L2: Hand Release Push-Ups L1: Hand Release Knee Push-Ups Deadlift (Next set) L4: 315/205 L3: 315/205 L2: 185/135 L1: 155/105 HS Walk L4: 50' HS Walk L3: 50' HS Walk L2: 50' Bear Crawl L1: 50' Bear Crawl

L-Sit L4: L-Sit L3: Knees Up L2: Hollow Hold On Rings L1: Hollow Hold L4: V-Ups L3: In & Outs L2: In & Outs L1: Box In & Outs Good Mornings L4: 95/65 L3: 65/45 L2: 45/35 L1: Body Weight Hinges Hollow Body Rocks: L4: 20 L3: 15 L2: 10 L1: 20 Sec Hollow Hold

C. 3 RFQ 200' (100'/S) Single Arm Farmer's Walk (Moderate load, perfect positions)


January 07, 2019 Monday

L4: 30% of max L3: Strict L2: Banded Strict L1: Ring Rows

*20 Min Cap L4: 30/20 L3: 20/14 L2: 10/8 L1: AB Mat Sit-Ups L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/25 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates


January 06, 2019 Sunday

Rest Day

Open Gym: 11:00am-12:00pm