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August 18 Friday

L4/L3/L2: 70,73,76,79,82,85 L1: 6x6 Form

L4: T2B (30-25-20-15-10 T2B only) L3: T2B L2: Hanging Knee Raises L1: Sit-Ups L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45


August 17 Thursday

Rest Day

August 16 Wednesday

L4: 400M L3: 400M L2: 300M L1: 200M L4: 115/80 L3: 85/60 L2: 65/45 or Hang Squat Clean 85/60 L1: 45/30 or Hang Squat Clean 55/35

L4: 70/50 L3: 50/30 L2: 25/15 L1: Body weight


August 15 Tuesday

L4: 21/18 L3: 18/15 L2: 15/12 L1: 12/10 L4: 21 Burpees over rower L3: 18 Burpees over rower L2: 15 Burpees L1: 10 Burpees or 18 Box Burpees


August 14 Monday

L4/L3/L2: As written L1: 6x5 Form

*12 Min Cap L4: 53/35 L3: 35/25 L2: 25/15 L1: 20/10 L4: 100 Double Unders L3: 50 Double Unders L2: 100 Singles L1: 50 Singles L4: 225/155 L3:165/115 L2: 125/85 L1: 85/60


August 13 Sunday

Rest Day

August 12 Saturday

* 1 Person Sled Pulls 200M while other works through chipper L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: T2B L3: T2B L2: Knee Raises L1: Ab Mat Sit-Ups L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: Ring Dips L3: Ring Dips L2: Banded Ring Dips L1: Box Dips or Push-Ups L4: 90/25 on big sled L3: 45/empty big sled or 115/80 Small Sled L2: 90/45 Small Sled L1: 45/25 Small Sled


August 11 Friday

L4/L3/L2: As written L1: 6x6 Form

*1 Barbell per person L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/30

*1 Barbell per person L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/30


August 10 Thursday

Rest Day

August 9 Wednesday

2-2-1-X *Control down for 2 seconds, pause at bottom for 2 seconds, strong on way back up 5x3 L4/L3: 78-83% L2: 73-78% L1: Form

L4: 8/6 Bar Muscle-Ups L3: 12 C2B or 16 Pull-Ups L2: 16 Banded Pull-Ups L1: 16 Ring Rows *17 min Cap L4: 400M L3: 400M L2: 300M L1: 200M L4: 50/35 L3: 35/25 L2: 20/10 L1: Walking or Assisted


August 8 Tuesday

5 Min AMRAP 15 Power Snatch 10 Bar Over Burpees 12/10 Cal Row Rest 5 Min 5 Min AMRAP 10 Power Snatch 10 Bar Over Burpees 12/10 Cal Row Rest 5 Min 5 Min AMRAP 5 Power Snatch 10 Bar Over Burpees 12/10 Cal Row *Increase weight on Snatch Men's L4: 95/135/165 L3: 65/95/135 L2: 45/65/95 L1: 35/45/55 (Hang) Women's L4: 65/95/125 L3: 45/65/85 L2: 35/45/60 L1: 15/25/35 (Hang) Burpees L4: 12 L3: 10 L2: 8 L1: 6 or 10 Box Burpees Row L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6

5 Min AMRAP 15 Power Snatch 10 Bar Over Burpees 12/10 Cal Row Rest 5 Min 5 Min AMRAP 10 Power Snatch 10 Bar Over Burpees 12/10 Cal Row Rest 5 Min 5 Min AMRAP 5 Power Snatch 10 Bar Over Burpees 12/10 Cal Row *Increase weight on Snatch Men's L4: 95/135/165 L3: 65/95/135 L2: 45/65/95 L1: 35/45/55 (Hang) Women's L4: 65/95/125 L3: 45/65/85 L2: 35/45/60 L1: 15/25/35 (Hang) Burpees L4: 12 L3: 10 L2: 8 L1: 6 or 10 Box Burpees Row L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6

5 Min AMRAP 15 Power Snatch 10 Bar Over Burpees 12/10 Cal Row Rest 5 Min 5 Min AMRAP 10 Power Snatch 10 Bar Over Burpees 12/10 Cal Row Rest 5 Min 5 Min AMRAP 5 Power Snatch 10 Bar Over Burpees 12/10 Cal Row *Increase weight on Snatch Men's L4: 95/135/165 L3: 65/95/135 L2: 45/65/95 L1: 35/45/55 (Hang) Women's L4: 65/95/125 L3: 45/65/85 L2: 35/45/60 L1: 15/25/35 (Hang) Burpees L4: 12 L3: 10 L2: 8 L1: 6 or 10 Box Burpees Row L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6

4 Min AMRAP 10 Weighted Sit-Ups w/ DB 10 MB Twists w/ MB 10 Supermans L4: 50/35 L3: 35/25 L2: 20/10 L1: 10 Sit-Ups L4: 30/20 L3: 20/14 L2: 10/8 L1: Bodyweight


August 7 Monday

*If Unbroken Karen you can do L4 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8

-15 Reps (Light)

*This is meant to be a recovery WOD L4: 1000M L3: 1000M L2: 750M L1: 600M L4: 800M L3: 800M L2: 600M L1: 400M Assault Bike 2 Minutes


August 6 Sunday

Rest Day

August 5 Saturday

2 Person Teams *Complete a full round then switch L4: 225/155 L3: 165/115 L2: 125/85 L1: 95/65 L4: 50 DU L3: 30 DU L2: 60 Singles L1: 30 Singles L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4

2 Person Teams During Hollow Body Rocks, partner will hold Hollow Body Hold During Hanging knee raise, partner will hang from cage During In and outs, partner will hold plank


August 4 Friday

L4/L3/L2: As Written L1: 4x6 Form

400M For Time *Looking for a time Sub 2 min At the 4 Min Mark 30 OHS 30 Box Jump Overs 30 Pull-Ups L4: 75/55 L3: 65/45 L2: 45/30 or Front Squats @75/55 L1: 35/15 or Front Squats @ 45/35 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 15 Muscle-Ups L3: 30 Pull-Ups L2: 30 Banded Pull-Ups L1: 30 Ring Rows

400M For Time *Looking for a time Sub 2 min At the 4 Min Mark 30 OHS 30 Box Jump Overs 30 Pull-Ups L4: 75/55 L3: 65/45 L2: 45/30 or Front Squats @75/55 L1: 35/15 or Front Squats @ 45/35 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 15 Muscle-Ups L3: 30 Pull-Ups L2: 30 Banded Pull-Ups L1: 30 Ring Rows