Image1

May 20 Sunday

Rest Day

11:00am-12:00pm Open Gym


May 19 Saturday

The Hammy

*If you are not on the run by 25 minutes, stop and go run Row L4: 1000M L3: 1000M L2: 800M L1: 600M Barbell L4: 135/95 L3: 135/95 L2: 95/65 L1: 65/45 Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups Sit-Ups L4: 50 L3: 50 L2: 40 L1: 30 Box Jumps L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates Pull-Ups L4: Pull-Ups L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows Run L4: 1000M L3: 1000M L2: 800M L1: 600M


May 18 Friday

L4: 1 Shoulder Press + 3 Push Press + 5 Push Jerks L3: 1 Shoulder Press + 3 Push Press + 5 Push Jerks L2: 1 Shoulder Press + 3 Push Press + 5 Push Jerks L1: 5 Push Press

12 Min AMRAP 20 Air Squats 15 Burpees 10 Deadlifts Air Squats L4: 14 Pistols (7/S) L3: Air Squats L2: Air Squats L1: Box Squats Burpees L4: 18 L3: 15 L2: 12 L1: 7 or 15 Box Burpees L4: 245/165 L3: 185/125 L2: 135/95 L1: 95/65


May 17 Thursday

Rest Day

May 16 Wednesday

This is the correct complex to record your score under!

Start at 60% and build L4: As written L3: As written L2: 2 Hang Power Snatch + Overhead Squat L1: 2 Hang Power Cleans + Front Squat

Double Unders L4: X2 DUs L3: DUs L2: X3 Singles L1: 75-60-45-30-15 Power Cleans L4: 205/140 L3: 155/105 L2: 115/75 L1: 75/55


May 15 Tuesday

L4: Deficit HSPU 3"/1.5" L3: HSPU L2: Ab Mat HSPU L1: Pike/Box HSPU L4: 50/30 L3: 30/20 L2: 20/15 L1: 15/10 L4: 18/14 L3: 15/12 L2: 12/10 L1: 10/8


May 14 Monday

*Sub 22:00 can do L4 L4: 500M L3: 400M L2: 300M L1: 200M L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8

L4: 50 Strict Pull-Ups L3: 30 Strict Pull-Ups L2: 20 Negative Pull-Ups L1: 30 Ring Rows


May 13 Sunday

Rest Day

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


May 12 Saturday

Teams of 3 Workout For Time: 50 Wallballs 50/40 Cal Row 40 TTB 50/40 Cal Row 100 Air Squats 50/40 Cal Row 100 Med Ball Twists 50/40 Cal Row 100 Push-Ups 50/40 Cal Row *33 Min Cap *One Person Completes a 400M Run while the other 2 work through chipper Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Row L4: 60/50 L3: 50/40 L2: 40/32 L1: 32/26 TTB L4: 60 TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups Air Squats L4: 60 Pistols L3: 100 Air Squats L2: 100 Air Squats L1: 100 Box Squats MB Twists L4: 25/20 L3: 20/14 L2: 14/10 L1: Body Weight Push-Ups L4: 150 L3: 100 L2: 100 - 20" L1: 100 - 30" Box


May 11 Friday

Barbell L4: 95/65 L3: 65/45 L2: 45/35 L1: 35/25 Box L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Jump Rope L4: 60 DUs L3: 30 DUs L2: 90 Singles L1: 45 Singles


May 10 Thursday

Rest Day

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


May 9 Wednesday

3 Min AMRAP 12 Squat Cleans 12 Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 9 Squat Cleans 9 TTB 15/12 Row Rest 3 Minutes 3 Min AMRAP 6 Squat Cleans 6 Handstand Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 3 Squat Cleans 3 Ring Muscle-Ups 15/12 Row Guys Clean L4: 115-135-165-185 L3: 75-95-115-135 L2: 55-65-75-85 (Hang) L1: 35-45-55-65 (Hang) Ladies Clean L4: 75-95-110-125 L3: 55-65-75-85 L2: 35-45-55-65 (Hang) L1: 15-25-35-45 (Hang) Row L4: 18/14 L3: 15/12 L2: 12/10 L1: 10/8 Push-Ups L4: 20 Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box TTB L4: 12 TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups HSPU L4: Deficit HSPU 3"/1.5" L3: HSPU L2: Ab Mat HSPU L1: Pike/Box HSPU L4: 6 Ring Muscle-Ups L3: 3 Ring Muscle-Ups/6 C2B L2: 6 Jumping Pull-Ups L1: 6 Ring Rows

3 Min AMRAP 12 Squat Cleans 12 Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 9 Squat Cleans 9 TTB 15/12 Row Rest 3 Minutes 3 Min AMRAP 6 Squat Cleans 6 Handstand Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 3 Squat Cleans 3 Ring Muscle-Ups 15/12 Row Guys Clean L4: 115-135-165-185 L3: 75-95-115-135 L2: 55-65-75-85 (Hang) L1: 35-45-55-65 (Hang) Ladies Clean L4: 75-95-110-125 L3: 55-65-75-85 L2: 35-45-55-65 (Hang) L1: 15-25-35-45 (Hang) Row L4: 18/14 L3: 15/12 L2: 12/10 L1: 10/8 Push-Ups L4: 20 Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box TTB L4: 12 TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups HSPU L4: Deficit HSPU 3"/1.5" L3: HSPU L2: Ab Mat HSPU L1: Pike/Box HSPU L4: 6 Ring Muscle-Ups L3: 3 Ring Muscle-Ups/6 C2B L2: 6 Jumping Pull-Ups L1: 6 Ring Rows

3 Min AMRAP 12 Squat Cleans 12 Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 9 Squat Cleans 9 TTB 15/12 Row Rest 3 Minutes 3 Min AMRAP 6 Squat Cleans 6 Handstand Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 3 Squat Cleans 3 Ring Muscle-Ups 15/12 Row Guys Clean L4: 115-135-165-185 L3: 75-95-115-135 L2: 55-65-75-85 (Hang) L1: 35-45-55-65 (Hang) Ladies Clean L4: 75-95-110-125 L3: 55-65-75-85 L2: 35-45-55-65 (Hang) L1: 15-25-35-45 (Hang) Row L4: 18/14 L3: 15/12 L2: 12/10 L1: 10/8 Push-Ups L4: 20 Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box TTB L4: 12 TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups HSPU L4: Deficit HSPU 3"/1.5" L3: HSPU L2: Ab Mat HSPU L1: Pike/Box HSPU L4: 6 Ring Muscle-Ups L3: 3 Ring Muscle-Ups/6 C2B L2: 6 Jumping Pull-Ups L1: 6 Ring Rows

3 Min AMRAP 12 Squat Cleans 12 Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 9 Squat Cleans 9 TTB 15/12 Row Rest 3 Minutes 3 Min AMRAP 6 Squat Cleans 6 Handstand Push-Ups 15/12 Row Rest 3 Minutes 3 Min AMRAP 3 Squat Cleans 3 Ring Muscle-Ups 15/12 Row Guys Clean L4: 115-135-165-185 L3: 75-95-115-135 L2: 55-65-75-85 (Hang) L1: 35-45-55-65 (Hang) Ladies Clean L4: 75-95-110-125 L3: 55-65-75-85 L2: 35-45-55-65 (Hang) L1: 15-25-35-45 (Hang) Row L4: 18/14 L3: 15/12 L2: 12/10 L1: 10/8 Push-Ups L4: 20 Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box TTB L4: 12 TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups HSPU L4: Deficit HSPU 3"/1.5" L3: HSPU L2: Ab Mat HSPU L1: Pike/Box HSPU L4: 6 Ring Muscle-Ups L3: 3 Ring Muscle-Ups/6 C2B L2: 6 Jumping Pull-Ups L1: 6 Ring Rows

1st 5 Minutes Handstand hold work 2nd 5 Minutes Handstand Strength L4: Freestanding Handstand Holds L3: Spotted Handstand Holds L2: Handstand Hold on wall L1: Plank L4: Weighted or Deficit Negative HSPU L3: Negative HSPU L2: Push-Ups L1: Seated, Single Arm Shoulder Press


May 8 Tuesday

Run L4: 400M L3: 400M L2: 300M L1: 200M DB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Burpees L4: 30 L3: 25 L2: 18 L1: 12 or 25 Box Burpees


May 7 Monday

Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 Thrusters L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35

L4: 50 L3: 30 L2: 15 Negatives L1: 30 Ring Rows


May 6 Sunday

Rest Day

Rest Day 11am-12pm


May 5 Saturday

*30 Min Cap Jump Rope L4: 200 DU L3: 100 DU L2: 300 Singles L1: 150 Singles Thrusters L4: 75/55 L3: 55/35 L2: 35/25 L1: 25/15 Back Rack Lunges L4: 75/55 L3: 55/35 L2: Lunges L1: Step-Ups Pull-Ups L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows Cal Bike L4: 35/30 L3: 30/24 L2: 24/20 L1: 20/16 TTB L4: 25 TTB L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups Wall Climbs L4: 8 L3: 5 L2: 3 L1: 5 Wall Walks or 1 Minute Plank Hold Run L4: 800M L3: 600M L2: 400M L1: 200M