July 23, 2019 Tuesday

*30 Min Cap Run L4: 1200M-800M-400M L3: 1200M-800M-400M L2: 800M-600M-300M L1: 600M-400M-200M Barbell L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/25 TTB L4: 30 L3: 20 L2: 30 Hanging Knee Raises L1: 30 Ab Mat Sit-Ups Pull-Ups L4: C2B L3: Pull-Ups L2: Jumping Pull-Ups L1: Ring Rows/Box Pull-Ups C2B L4: 12 Bar MU L3: C2B L2: Banded Pull-Ups L1: Ring Rows


July 22, 2019 Monday

If you have been missing days of the cycle, or are not comfortable maxing out yet, perform 5x5 at a moderate load

L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles


July 21, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


July 20, 2019 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 19, 2019 Friday

4 Min Rest Between Burpees L4: 15 L3: 12 L2: 9 L1: 6 or 12 Box Burpees Hang Power Snatch - Men's L4: 95/125/165 L3: 65/85/115 L2: 45/60/75 L1: 35/45/55 Hang Power Snatch - Women's L4: 65/85/115 L3: 45/60/75 L2: 35/45/55 L1: 15/25/35 Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8

4 Min Rest Between Burpees L4: 15 L3: 12 L2: 9 L1: 6 or 12 Box Burpees Hang Power Snatch - Men's L4: 95/125/165 L3: 65/85/115 L2: 45/60/75 L1: 35/45/55 Hang Power Snatch - Women's L4: 65/85/115 L3: 45/60/75 L2: 35/45/55 L1: 15/25/35 Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6

4 Min Rest Between Burpees L4: 15 L3: 12 L2: 9 L1: 6 or 12 Box Burpees Hang Power Snatch - Men's L4: 95/125/165 L3: 65/85/115 L2: 45/60/75 L1: 35/45/55 Hang Power Snatch - Women's L4: 65/85/115 L3: 45/60/75 L2: 35/45/55 L1: 15/25/35 Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6

Add weight on Negatives if needed


July 18, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class - Canceled for today


July 17, 2019 Wednesday

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: Hang Power Clean + Front Squat + Push Press

Run L4: 250M L3: 200M L2: 150M L1: 100M Wall Climbs L4: 8 Wall Climbs L3: 5 Wall Climbs L2: 5 Wall Walks L1: 10 Burpees


July 16, 2019 Tuesday

*L4 & L3 are the same Sit-Ups L4: 21 L3: 21 L2: 17 L1: 12 Wallballs L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8 R KBS L4: 53/35 L3: 53/35 L2: 35/26 L1: 26/18 Box Jump Overs L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates

:25 on/:35 off for Max Reps; L4: Bar MU L3: Pull-Up L2: Banded Pull-Ups L1: Ring Rows *You may also use this time to work form and ignore the clock


July 15, 2019 Monday

Deadlift L4: 275/185 L3: 205/140 L2: 155/105 L1: 115/80 Bike - Men's L4: 25-18-12 L3: 21-15-9 L2: 18-12-7 L1: 15-10-5 Bike - Women's L4: 21-15-9 L3: 18-12-7 L2: 15-10-5 L1: 12-8-4 Ring Dip L4: Ring MU L3: Ring Dip L2: Banded Dip L1: Box Dip/Push-Up


July 14, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


July 13, 2019 Saturday

24 Min AMRAP (2 Person Teams) 400M Run (Both) 40 DB/KB Snatch 30/24 Row 40 DB/KB Thruster Run L4: 400M L3: 400M L2: 300M L1: 200M Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 20/10 Row L4: 37/30 L3: 30/24 L2: 24/20 L1: 20/16 DB Thruster L4: 50/35 L3: 35/25 L2: 25/15 L1: 20/10


July 12, 2019 Friday

L4: 315/215 L3: 235/155 L2: 165/115 L1: 125/85 L4: Burpee Pull-Up L3: Burpee Pull-Up L2: Burpee Pull-Up Rep: 15-12-9 L1: 15-12-9 Burpees then ring rows

L4: 100' Handstand Walk L3: 200' Bear Crawl L2: 200' Bear Crawl L1: 100' Bear Crawl 3 sets, max effort push-ups L4: Ring Push-Ups L3: Ring Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups


July 11, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


July 10, 2019 Wednesday

Rest 1 Minute Between L4: 135/95 L3: 135/95 L2: 95/65 L1: 65/45 (Hang if needed) Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups

After each break, complete 5 challenging jumps!


July 09, 2019 Tuesday

*43 Minute Time Cap Run L4: 1000M L3: 800M L2: 600M L1: 400M Row L4: 1250/1000M L3: 1000M/800M L2: 800M/650M L1: 650M/500M Bike L4: 60/48 L3: 48/40 L2: 40/32 L1: 32/25


July 08, 2019 Monday

2 Person Teams *One person works at a time besides Toes To Bar Wallball L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 TTB L4: 20 TTB L3: 15 TTB L2: 15 Hanging Knee Raises L1: 15 MB Sit-Ups Sled Push L4: 280/225 L3: 235/190 L2: 190/145 L1: 145/100

Day 2 of bench cycle


July 07, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


July 06, 2019 Saturday

(Tire Flips can be done at any point) Run L4: 2000M L3: 1600M L2: 1200M L1: 800M Row L4: 125/100 L3: 100/80 L2: 80/65 L1: 65/50 Burpees L4: 100 Synchro L3: 80 Synchro L2: 60 Synchro L1: 80 as a team Tire L4: Biggest L3: Big L2: Medium L1:Smaller Box L4: 36/30 L3; 30/24 L2: 24/20 L1: 20/Plates Wall Climbs: L4: 40 L3: 25 L2; 30 Wall Walks L1: Accumulate 2:00 Plank Hold Each


July 05, 2019 Friday

*7 Minute Cap Rope L4: Legless L3: 15' L2: 10' L1: 2 Ground To Stands or 8 Ring Rows Thrusters - Men L4: 35-50-70 L3: 25-35-50 L2: 15-25-35 L1: 10-15-25 Thrusters - Women L4: 25-35-50 L3: 15-25-35 L2: 10-15-25 L1: 5-10-15

L4: 235/190 L3: 190/145 L2: 145/100 L1: 100/70 L4: 50/35 L3: 35/25 L2: 25/15 L1: Body weight lunge L4: Weighted Pistols L3: Pistols L2: Pistols W/ Assistance L1: Air Squats w/ 3 Sec. Pause at bottom