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November 19 Monday

L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4


November 18 Sunday

Rest Day

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


November 17 Saturday

2 Person Teams Rope L4: Legless L3: 15' L2: 10' L1: Ring Rows Front Rack L4: 50/35 L3: 35/25 L2: 25/15 L1:15/10 Hollow Hold L4: Hollow Hold L3: Hollow Hold L2: Legs Hollow Only L1: Knees up and Shoulders down Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box Plank L4: Plank L3: Plank L2: Plank L1: Box on Plank MB L4: 30/20 L3: 20/14 L2: 10/8 L1: Sit-Ups


November 16 Friday

Start at 70% build to 85-90%

Wall Climbs L4: 8 Wall Climbs L3: 5 Wall Climbs L2: 5 Wall Walks L1: 10 Burpees Hang Squat Clean L4: 95/65 L3: 65/45 L2: 45/35 L1: 35/25 L4: 50 Jumping Lunges L3: Jumping Lunges L2: Walking Lunges L1: Step-Ups L4: 40 TTB L3: 30 TTB L2: 30 Hanging Knee Raises L1: 30 Ab Mat Sit-Ups


November 15 Thursday

Rest Day

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


November 14 Wednesday

Burpees L4: 8 L3: 8 L2: 6 L1: 4 or 8 Box Burpees Men's Barbell L4: 95-115-135-165 L3: 65-85-95-115 L2: 45-55-65-75 L1: 35-40-45-50 Women's Barbell L4: 65-80-95-110 L3: 45-55-65-75 L2: 35-40-45-50 L1: 15-20-25-30 Air Squat L4: 15 L3: 15 L2: 12 L1:10 Box Squats

Burpees L4: 8 L3: 8 L2: 6 L1: 4 or 8 Box Burpees Men's Barbell L4: 95-115-135-165 L3: 65-85-95-115 L2: 45-55-65-75 L1: 35-40-45-50 Women's Barbell L4: 65-80-95-110 L3: 45-55-65-75 L2: 35-40-45-50 L1: 15-20-25-30 Air Squat L4: 15 L3: 15 L2: 12 L1:10 Box Squats

Burpees L4: 8 L3: 8 L2: 6 L1: 4 or 8 Box Burpees Men's Barbell L4: 95-115-135-165 L3: 65-85-95-115 L2: 45-55-65-75 L1: 35-40-45-50 Women's Barbell L4: 65-80-95-110 L3: 45-55-65-75 L2: 35-40-45-50 L1: 15-20-25-30 Air Squat L4: 15 L3: 15 L2: 12 L1:10 Box Squats

Burpees L4: 8 L3: 8 L2: 6 L1: 4 or 8 Box Burpees Men's Barbell L4: 95-115-135-165 L3: 65-85-95-115 L2: 45-55-65-75 L1: 35-40-45-50 Women's Barbell L4: 65-80-95-110 L3: 45-55-65-75 L2: 35-40-45-50 L1: 15-20-25-30 Air Squat L4: 15 L3: 15 L2: 12 L1:10 Box Squats

L4: 5 Strict MU L3: 10 Strict Ring Dips L2: 10 Negative Dips L1: 10 Box Push-Ups Hip Ext L4: Weighted L3: Hip Ext L2: Hip Ext L1: Supermans


November 13 Tuesday

Start at 70% and build. THIS IS ACTUALLY 2 SHOULDER PRESS + 4 PUSH PRESS

Shuttle Run L4: 12 L3: 10 L2: 8 L1: 6 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8


November 12 Monday

DRD

DRD, Douglas R. DeLanoit, was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County Iowa Sheriff's Department. He was a certified weapons instructor, served on the Board of Directors with the Domestic/Sexual Assault Outreach Center, worked with the Juvenile Courts of Iowa, & was a bus driver for Fort Dodge, IA Community Schools. He loved time with his family, Nebraska football, the Minnesota Twins & Vikings, and also working on the family farm. The 12, 7 and 55 reps are for his birthday (December 7, 1955) and the 11, 19 and 96 reps are for the date of his death. Box L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Deadlifts L4: 300/205 L3: 225/155 L2: 165/115 L1: 125/85 Double Unders L4: 55 Unbroken L3: 55 DU L2: 165 Singles L1: 85 Singles Pull-Ups L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows R KBS L4: 70/53 L3: 70/53 L2: 53/35 L1: 25/18


November 11 Sunday

Rest Day

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


November 10 Saturday

*Alternate Rounds, 2 Person Teams Wall Climbs L4: 4 L3: 2 L2: 2 Wall Walks L1: 4 Burpees L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45 (Hang) L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4

L4: Strict L3; Strict L2: Banded L1: Ring Rows


November 9 Friday

Target 65%

L4: 95/65 L3: 65/45 L2: 45/25 L1: 35/15 L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles


November 8 Thursday

Rest Day

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


November 7 Wednesday

L4: Weighted L3: Weighted/Strict L2: 25 Negatives L1: 25 Banded Negatives/Ring Rows

*18 Min Cap L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8


November 6 Tuesday

*30 Min Cap L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45 L4: 5 Ring MU L3: 10 C2B L2: 10 Banded Pull-Ups L1: 10 Ring Rows L4: 50/35 L3: 35/25 L2: 15/10 L1: Step-Ups L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/10

L4: HS Hold L3: HS Hold L2: Plank L1: Plank 1:00 L4: Cage L3: Cage L2: Cage L1: Ring Row Hang L4: Hollow L3: Hollow L2: Shoulders down L1: Knees Up + Shoulders Down


November 5 Monday

*Can build in weight if you want L4: 78-83%, Across L3: 75-80%, Across L2: 70-75% L1: 2 Hang Power Clean + 1 Push Press

Burpees For Time *every minute Bike Burpees Assault Bike *11 Minute Cap L4: 80 L3: 60 L2: 45 L1: 30 or 60 Box Burpees Assault Bike (Should take no more than :20) L4: 6/5 L3: 5/4 L2: 4/3 L1: 3/2


November 4 Sunday

Rest Day

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