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June 28 Wednesday

L4/L3/L2: Shoulder to OH 1 RM L1: Form work on Push Press

L4/L3: 24/20 L2: 20/Plates L1: Plates L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/30


June 27 Tuesday

*25 Min Cap L4: 21-15-9 L3: 18-12-6 L2: 15-12-6 L1: 12-9-6 *Girls do 2 less for calories L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

*Every break: 10 Strict knee raises L4: 4 Min L3: 3 Min L2: 2 Min L1: 2 Min w/ Modified Hollow Hold


June 26 Monday

L4: 30/20 L3: 20/14 L2: Bodyweight L1: Assisted L4: 15 TTB L3: 10 TTB L2: 15 Hanging Knee Raises L1: 10 Hanging Knee Raises or Sit-Ups L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 5 Ring MUs L3: 10 Pull-Ups L2: 10 Banded Pull-Ups L1: 10 Ring Rows

L4: 70/53 L3: 35/26 L2: Bodyweight L1: Weighted Step-Ups


June 25 Sunday

Rest Day

June 24 Saturday

L4/L3/L2: 200M Run L1: 100M Run L4/L3: Big Tires L2/L1: Small Tires or 20 Ring Rows


June 23 Friday

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

L4: 125 DUs L3: 75 DUs L2: 150 Single Unders L1: 75 Single Unders L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 35 TTB L3: 25 TTB L2: 25 Knee Raises L1: 25 AB Mat Sit-ups


June 22 Thursday

Rest Day

June 21 Wednesday

*L4/L3 Same L4/L3: 20/14 L2: 14/10 L1: 10/8 L4/L3: 75/55 L2: 55/35 L1: Deadlifts 75/55 & Push Press 35/15 L4/L3: 20" L2: Step-Ups 20" L1: Plates


June 20 Tuesday

3 Min AMRAP 1 Rope Climb 20 Ab Mat Sit-Ups Rest 1 Minute 3 Min AMRAP 10 DB/KB Lunge 50' Farmer's Walk *Same Weight for Both Rest 1 Minute 3 Min AMRAP 50' Sled Pull 10 Push-Ups L4: 1 Legless L3: 1 to 15' L2: 1 to 10' L1: 5 Ring Rows L4: 15 GHD's L3: 20 Ab Mat Sit-Ups or 10 GHD's L2: 15 Ab Mat Sit-Ups L1: 10 Ab Mat Sit-Ups L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 135/90 Big Sled L3: 90/45 Big Sled or 135/90 Small Sled L2: 95/45 Small L1: 45/25 Small L4: 12 Push-Ups L3: 10 Push-Ups L2: 6 Push-Ups or 10 Box Push-Ups to 20" L1: 10 Box Push-Ups to 30"

3 Min AMRAP 1 Rope Climb 20 Ab Mat Sit-Ups Rest 1 Minute 3 Min AMRAP 10 DB/KB Lunge 50' Farmer's Walk *Same Weight for Both Rest 1 Minute 3 Min AMRAP 50' Sled Pull 10 Push-Ups L4: 1 Legless L3: 1 to 15' L2: 1 to 10' L1: 5 Ring Rows L4: 15 GHD's L3: 20 Ab Mat Sit-Ups or 10 GHD's L2: 15 Ab Mat Sit-Ups L1: 10 Ab Mat Sit-Ups L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 135/90 Big Sled L3: 90/45 Big Sled or 135/90 Small Sled L2: 95/45 Small L1: 45/25 Small L4: 12 Push-Ups L3: 10 Push-Ups L2: 6 Push-Ups or 10 Box Push-Ups to 20" L1: 10 Box Push-Ups to 30"

3 Min AMRAP 1 Rope Climb 20 Ab Mat Sit-Ups Rest 1 Minute 3 Min AMRAP 10 DB/KB Lunge 50' Farmer's Walk *Same Weight for Both Rest 1 Minute 3 Min AMRAP 50' Sled Pull 10 Push-Ups L4: 1 Legless L3: 1 to 15' L2: 1 to 10' L1: 5 Ring Rows L4: 15 GHD's L3: 20 Ab Mat Sit-Ups or 10 GHD's L2: 15 Ab Mat Sit-Ups L1: 10 Ab Mat Sit-Ups L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 135/90 Big Sled L3: 90/45 Big Sled or 135/90 Small Sled L2: 95/45 Small L1: 45/25 Small L4: 12 Push-Ups L3: 10 Push-Ups L2: 6 Push-Ups or 10 Box Push-Ups to 20" L1: 10 Box Push-Ups to 30"


June 19 Monday

L1: 6x6 Form

3 rounds for time of: 10 Power Cleans, 95/65 lbs 10 Front Squats, 95/65 lbs 10 Push Jerks, 95/65 lbs 50 Double Unders B. Breathing and Bracing Put a KB on your stomach. Fill the stomach up with air then brace abs. Leave KB there for 30 seconds and learn how to breathe while keeping abs braced. C. 3 RFT 10 Power Cleans 10 Front Squats 10 Push Jerks 50 Double Unders *12 Min Cap L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/25 L4: 50 DU's L3: 30 DU's L2: 90 Singles L1:60 Singles


June 18 Sunday

Rest Day

June 17 Saturday

L4: 100/80 Cal L3: 100/80 Cal L2: 80/65 Cal L1: 60/45 Cal L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 60/45 L3: 50/35 L2: 40/28 L1: 30/20 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 12 Muscle-Ups L3: Ring Dips L2: Banded Ring Dips L1: Box Dips


June 16 Friday

L1: 5x5 Form

*14 Min Cap L4: 53/35 L3: 35/26 L2: 26/18 L1: 18/10 L4: 75 DU L3: 40 DU L2: 120 Singles L1: 80 Singles


June 15 Thursday

Rest Day

June 14 Wednesday

*Can do L4 if sub 1:35 Grace or UnB Grace L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

*Should be light