Image1

September 20 Thursday

Rest Day

Open Gym: 6am-8am 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm


September 19 Wednesday

L4: 3 Wall Climbs L3: 2 Wall Climbs L2: 2 Wall Walks L1: 2 Burpees L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 8/6 L3: 6/5 L2: 5/4 L1: 4/3


September 18 Tuesday

Start @ 50% and build, looking to finish between 85-90%

15 TTB 15 Box Jump Overs 20/16 Cal Row TTB L4: 20 L3: 15 L2: 15 Hanging Knee Raises L1: 15 AB Mat Sit-Ups Box Jump Overs: L4: 20 @ 24/20 L3: 24/20 L2: 20/Plates L1: Plates Row L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/10


September 17 Monday

From 0:00-10:00: 1 mile Run Max Clean-and-Jerks (135/95 lb) Rest from 10:00-13:00 From 13:00-20:00: 800 meter Run Max Power Snatches (115/80 lb) Rest from 20:00-23:00 From 23:00-27:00: 400 meter Run Max Thrusters (95/65 lb) Men's Barbell L4: 135/115/95 L3: 115/95/75 L2: 95/75/55 L1: 75/55/35 Women's Barbell L4: 95/80/65 L3: 80/65/55 L2: 65/55/45 L1: 45/35/25 Run L4: 1600/800/400 L3: 1600/800/400 L2: 1200/600/400 L1: 800/600/300 *Run 1 takes between 6-9 minutes *Run 2 takes between 3.5-5.5 minutes *Run 3 takes between 1.5-2.5 minutes


September 16 Sunday

Rest Day

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


September 15 Saturday

*34 Minute Cap Row L4: 1800/1500M L3: 1500/1200M L2: 1200/950M L1: 950/750M Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 Push Press L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Rope Climbs L4: Legless L3: 15' L2: 10' L1: Ring Rows Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 Bear Crawl L4: 100' Handstand Walk L3: 200' Bear Crawl L2: 200' Bear Crawl L1: 100' Bear Crawl DU L4: 200 DU L3: 100 DU L2: 300 Singles L1:150 Singles


September 14 Friday

*17 Min Cap Pull-Ups L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows Burpees L4: 30-20-10 L3: 30-20-10 L2: 25-15-5 L1: 15-10-5 Hang Power Cleans L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35


September 13 Thursday

Rest Day

Open Gym: 6am-8am 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm


September 12 Wednesday

L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 L4: 25/20 to 5' L3: 20/14 to 5' L2: 10/8 to 5' L1: Ab Mat Sit-Ups


September 11 Tuesday

9/11 Memorial WOD

*Gymnastics movements are 11 reps *Weightlifting movements are 22 reps Run L4: 800M L3: 800M L2: 600M L1: 400M Barbell L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 *Box Jump Height is a height you are still comfortable with* L4: 36/28 L3: 30/24 L2: 24/20 L1: Plates Toes To Bar L4: T2B L3: T2B L2: Hanging Knee Raises L1: Ab Mat Sit-Ups L4: Burpee C2B L3: Burpee Pull-Up L2: Burpee Pull-Up (Less of a jump) L1: Burpees L4: Deficit HSPU (3"/1.5") L3: HSPU L2: Ab Mat HSPU L1: Box HSPU/Push-Ups Row L4: 800M L3: 800M L2: 600M L1: 400M


September 10 Monday

*Build in weight L4: As written L3: As written L2: 2 Hang Squat Snatch (Form) L1: 3 Hang Power Snatch (Form)

Step-Ups *Step-Ups are to a height where the athlete can maintain hamstring engagement L4: 50/35 L3: 35/25 L2: 15/10 L1: Bodyweight Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box


September 9 Sunday

Rest Day

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


September 8 Saturday

Run L4: 400M L3: 400M L2: 300M L1: 200M Rope Climbs L4: Legless L3: 15' L2: 10' L1: Ground to Stands Tire Flips L4: HUGE L3: Big L2: Medium L1: Small Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 L4: Wall Climbs L3: Wall Climbs L2: Wall Walks L1: Accumulated Time in Plank Hold (10 Seconds is a rep)

Run L4: 400M L3: 400M L2: 300M L1: 200M Rope Climbs L4: Legless L3: 15' L2: 10' L1: Ground to Stands Tire Flips L4: HUGE L3: Big L2: Medium L1: Small Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 L4: Wall Climbs L3: Wall Climbs L2: Wall Walks L1: Accumulated Time in Plank Hold (10 Seconds is a rep)

Run L4: 400M L3: 400M L2: 300M L1: 200M Rope Climbs L4: Legless L3: 15' L2: 10' L1: Ground to Stands Tire Flips L4: HUGE L3: Big L2: Medium L1: Small Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 L4: Wall Climbs L3: Wall Climbs L2: Wall Walks L1: Accumulated Time in Plank Hold (10 Seconds is a rep)

Run L4: 400M L3: 400M L2: 300M L1: 200M Rope Climbs L4: Legless L3: 15' L2: 10' L1: Ground to Stands Tire Flips L4: HUGE L3: Big L2: Medium L1: Small Sled Total Weight (Big Sled 100, Small 20) L4: 235/195 L3: 195/145 L2: 135/95 L1: 95/65 L4: Wall Climbs L3: Wall Climbs L2: Wall Walks L1: Accumulated Time in Plank Hold (10 Seconds is a rep)


September 7 Friday

L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 8 Bar MU L3: 12 C2B L2: 12 Banded Pull-Ups L1: 12 Ring Rows L4: Jumping Lunges L3: Jumping Lunges L2: Lunges L1: Step-Ups


September 6 Thursday

Rest Day

Open Gym: 6:00am-8:00am & 3:30pm-6:30pm Skills: 6:30pm-7:30pm


September 5 Wednesday

Start at a moderate weight and the sets should get heavier and increasingly harder.

50-40-30-20-10 Double Unders Ab Mat Sit-Ups *14 Min Cap L4: Triple Unders (1/2 Reps) L3: Double Unders L2: Single Unders X2 L1: Single Unders *If you plan to do Single Doubles, spend 1 min, 50 Sec, 40 Sec, 30 Sec, 20 Sec L4: Ab Mat Sit-Ups L3: Ab Mat Sit-Ups L2: Ab Mat Sit-Ups L1: Ab Mat Sit-Ups 25-20-15-10-5


September 4 Tuesday

Row L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/12 Run L4: 200M L3: 200M L2: 150M L1: 100M Bike L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8

Row L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/12 Run L4: 200M L3: 200M L2: 150M L1: 100M Bike L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8

Row L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/12 Run L4: 200M L3: 200M L2: 150M L1: 100M Bike L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8

Row L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/12 Run L4: 200M L3: 200M L2: 150M L1: 100M Bike L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8