May 30, 2020 Saturday

Calories Mens Row - Bike L4: 21-18 L3: 18-15 L2: 15-12 L1: 12-10 Calories Womens Row - Bike L4: 18-15 L3: 15-12 L2: 12-10 L1: 10-8 DB L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15


May 29, 2020 Friday

5x5 @ 75%

*TTB number is one you can hit unbroken for majority of the workout Air Squats L4: 14 (7/S) Pistols L3: 20 L2: 20 L1: 15 TTB L4: 12 L3: 8 L2: 10 Hanging Knee Raise L1: 10 Sit-Ups Wall Climbs L4: 5 L3: 3 L2: 3 Wall Walks L1: :40 Plank Hold


May 28, 2020 Thursday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Plank Hold L4: 1:00 L3: :50 L2: :40 L1: :30 Burpees L4: 15 L3: 12 L2: 9 L1: 6 Hang L4: 1:00 L3: :50 L2: :40 L1: :30 Double Unders L4: 70 L3: 40 L2: :45 DU Practice L1: 70 Single Unders


May 27, 2020 Wednesday

*If volume is less than 5, do as many as you can in the minute Target Back Squat 65% L4: Strict MU L3: Strict Pull-Up L2: Banded Pull-Up L1: 10 Challenging Ring Rows

*After each set of Thrusters, Run 200M. 200M only happens once after each set of DB Thrusters! 2 DB Thrusters: L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Run L4: 200M L3: 200M L2: 150M L1: 100M


May 26, 2020 Tuesday

*22 Min Cap Bike L4: 100/80 L3: 80/65 L2: 65/55 L1: 55/45 Sit-Up L4: 80 L3: 80 L2: 60 L1: 40 Box Jump L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Clean and Jerk L4: 95/65 L3: 75/55 L2: 55/35 (hang) L1:45/25 (hang) Deck Squats L4: 30 L3: 20 L2: 20 w/ assistance L1: 20 Burpees


May 25, 2020 Monday

*L4 Wear a weight vest 20/14# Class Times: 7am, 8am, 9am Run L4: 1.5 Miles L3: 1.5 Miles L2: 1 Mile L1: 800M *each run Burpees L4: 150 L3; 150 L2: 100 L1: 60


May 24, 2020 Sunday

Rest Day

Rest Day!


May 23, 2020 Saturday

*7am, 8am, 9am, 10am Row L4: 1250/1000M L3: 1000/800M L2: 800/650M L1: 650/500M Run L4: 1000M L3: 800M L2: 600M L1: 400M Air Squat L4: 100 L3: 80 L2: 65 L1: 50 Sit-Ups L4: 100 L3: 80 L2: 65 L1: 50 Lunge L4: 120 Jumping L3: 100 Jumping L2: 80 Stepping L1: 60 Stepping


May 22, 2020 Friday

Target 70% If BODYWEIGHT, use broomstick/PVC. Hit 3 Hang Power Snatch then do 3 OHS

Burpees L4: Burpees L3: Burpees L2: Burpees L1: Box Burpees Thrusters L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15

BODYWEIGHT B

Upper body Superman


May 21, 2020 Thursday

Run L4: 400M L3: 400M L2: 300M L1: 200M Hollow Body Rock L4: 40 Hollow Body Rock L3: 30 Hollow Body Rock L2: 30 In & Outs L1: 30 Assisted in & Outs Row L4: 500/400M L3: 500/400M L2: 400M/350M L1: 350M/300M Deck Squats L4: 15 L3: 15 L2: 15 With Assistance L1: 8 Drop to chest, roll over, jump up


May 20, 2020 Wednesday

Barbell L4: 155/105 L3: 115/85 L2: 85/60 L1: 65/45 Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6

BODYWEIGHT WOD A

L4: Strict HSPU L3: Strict HSPU L2: Push-Ups L1: 20" Box Push-Ups


May 19, 2020 Tuesday

70%

BODYWEIGHT WOD A

Row L4: 85/70 L3: 70/55 L2: 55/45 L1: 45/36 Box Jump Overs L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates TTB L4: 15 Bar MU L3: 30 TTB L2: 30 Hanging Knee Raises L1: 30 Sit-Ups Wall Climbs L4: 15 L3: 10 L2: 10 Wall Walks L1: Accumulate :90 in plank

BODYWEIGHT WOD B


May 18, 2020 Monday

Run L4: 400M L3: 400M L2: 300M L1: 200M Push Press L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Deck Squats L4: Inverted Burpees L3: Deck Squats L2: Deck Squats w/ Hand Assistance L1: 6 Drop down on chest, roll overs, get up

BODYWEIGHT WOD


May 17, 2020 Sunday

Rest Day

Rest Day!


May 16, 2020 Saturday

*Run 200M After each round Lunges L4: Jumping L3: Jumping L2: Stationary L1: Stationary Burpee L4: Burpee L3: Burpee L2: Burpee L1: (Burpee - Half the reps) Hollow Body Rocks L4: As Written L3: As Written L2: In and outs L1: In and outs Supermans As written for all levels