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October 18 Wednesday

*If sub 2:30 Fran can do L4* L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/30 L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows


October 17 Tuesday

L4: 600/500M L3: 500/400M L2: 400M/300M L1: 300M/250M L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 24 Burpees L3: 20 Burpees L2: 15 Burpees L1: 10 Burpees or 20 Box Burpees


October 16 Monday

Set of 10 and 8 are to be warm-up sets

12 Min AMRAP 2 Person Teams 10 Power Cleans 20/16 Cal Assault Bike *Split as needed *Power cleans should be about 75% of 1RM clean L4: 205/140 L3: 155/ 105 L2: 115/80 L1: 65/45 (Hang) 20 REPS L4: 25/20 L3: 20/16 L2: 16/12 L1: 12/9


October 15 Sunday

Rest Day

October 14 Saturday

Pull-Ups L4: 5 C2B L3: 5 Pull-Ups L2: 5 Jumping Pull-Ups L1: 5 Ring Rows Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups Air Squats L4: 15 Air Squats L3: 15 Air Squats L2: 10 Air Squats L1: 8 Box Squats Row L4: 18/14 Cal Row L3: 15/12 L2: 12/10 L1: 10/8 Ab Mat Sit-Ups L4: 20 L3:15 L2: 12 L1: 8


October 13 Friday

*We will not use a target (Unless you'd like). Be sure to open your hips up each rep.

4 Rounds (Extra Credit) 50' DB Lunges 3 Jefferson Curls L4: 50/35 L3: 35/25 L2: 20/10 L1: Body Weight L4: 26/18 L3:18/10 L2: 12/7 L1: PVC Pipe


October 12 Thursday

Rest Day

October 11 Wednesday

A. "Nancy" 5 RFT 400M Run 15 OHS L4: 400M L3: 400M L2: 300M L1: 200M L4: 135/95 L3: 95/65 L2: 65/45 or FS @95/65 L1: 45/25 or FS @65/45

L4/L3: 20 Hollow Body Rocks L2: 12 Hollow Body Rocks L1: 20 Sec Hollow Hold L4/L3: 30 Strict Hanging Knee Raises L2: 20 Strict Knee Raises L1: 10 Strict Hanging Knee Raises or In & Outs L4/L3: 40 Sit-Ups L2: 30 Sit-Ups L1: 20 Sit-Ups

C. 2 Rounds (Extra Credit) 10 Single Arm DB Press (each side) 3 Turkish Get-Ups (each side)


October 10 Tuesday

4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk Rest 4 Minutes 4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk Rest 4 Minutes 4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk *Increase load and C+J L4: 50/40 L3: 40/32 L2: 32/26 L1: 26/20 L4: 135-155-185/95-105-125 L3: 95-115-135/65-80-95 L2: 65-85-95/45-55-65 L1: 45-55-65/25-35-45(HANG)

4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk Rest 4 Minutes 4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk Rest 4 Minutes 4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk *Increase load and C+J L4: 50/40 L3: 40/32 L2: 32/26 L1: 26/20 L4: 135-155-185/95-105-125 L3: 95-115-135/65-80-95 L2: 65-85-95/45-55-65 L1: 45-55-65/25-35-45(HANG)

4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk Rest 4 Minutes 4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk Rest 4 Minutes 4 Min AMRAP 40/32 Cal Row Max Power Clean + Jerk *Increase load and C+J L4: 50/40 L3: 40/32 L2: 32/26 L1: 26/20 L4: 135-155-185/95-105-125 L3: 95-115-135/65-80-95 L2: 65-85-95/45-55-65 L1: 45-55-65/25-35-45(HANG)

L4: 95/70 L3: 70/50 L2: 50/35 L1: 35/25 L4: As Written L3: As Written L2: Banded L1: Hang from Cage or Ring Row Hold


October 9 Monday

Target about 85-90% of 1 RM Front Squat

*16 MIN CAP L4: 150 DUs L3: 100 DUs L2: 300 Singles L1: 200 Singles L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 10/7 Muscle-Ups L3: 15 Ring Dips L2: 15 Banded Dips L1: 15 Box Dips


October 8 Sunday

Rest Day

October 7 Saturday

L4: Air Squats L3: Air Squats L2: Air Squats L1: Box Squats L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups L4: Walking Lunge L3: Walking Lunge L2: Walking Lunge L1: Step-Ups L4: 400M L3: 400M L2: 300M L1: 200M

3 Rounds (Extra Credit) 45 Sec Plank 20 Ab Mat Sit-Ups 15 Sec Knees-up L4:1 MIn Plank L3: 45 Sec Plank L2: 30 Sec Plank L1: 15 Sec Plank L4: 25 L3: 20 L2; 15 L1: 10 L4: L-Hang L3: Knees Up L2; 1 Knee Up L1: Hang From Cage


October 6 Friday

If you do not have a 1 RM Deadlift build to a heavy set of 6 reps (4 moderately challenging sets to get there)

L4: 95/65 L3: 75/55 L2: 55/35 L1: 45/25 L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4

L4: 2-3-2 (Tempo) L3: Negative L2: Banded Negative L1: Challenging Ring Rows

Each side


October 5 Thursday

Rest Day

October 4 Wednesday

L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8 L4: 50/35 L3: 50/35 L2: 35/25 L1: 25/15 L4: Toes To Bar L3: Toes To Bar L2: Hanging Knee Raises L1: Ab Mat Sit-Ups

****This is at a lower intensity working on positions and technique OHS - To be done w/ an empty barbell or PVC Pipe Side Plank - 20 Sec each side Double Unders - Work towards this skill. If you are comfortable, work triple unders