January 23, 2020 Thursday

Rest Day

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


January 22, 2020 Wednesday

Bear Crawl L4: 25' HS Walk L3: 50' Bear Crawl L2: 50' Bear Crawl L1: 25' Bear Crawl L4: 50/35 L3: 35/25 L2: 15/10 L1: Burpees L4: 106/70 L3: 70/53 L2: 53/35 L1: 35/26


January 21, 2020 Tuesday

*This will be set to an EMOM Clock 10 Min EMOM 1 - 6 Front Squat @ 70% 2 - Max Strict Pull-Ups *Strict pull-ups do not have to be unbroken, but we want consistency between minutes L4: W/ 20#/14# Weight vest L3: Strict L2: Banded L1: Ring Rows

7 Min AMRAP: Max Wallballs, at the start of EVERY minute, complete 8 TTB L4: 30/20 to 11' L3: 20/14 to 11' L2: 14/10 L1: 10/8 L4: 5 Bar MU L3: 8 TTB/2 Bar MU L2: 8 Challenging Hanging Knee Raises L1: 6-8 Ab Mat Sit-Ups


January 20, 2020 Monday

Martin Luther King Jr. WOD

*40 Min Cap *Martin Luther King Jr WOD *Numbers used in WOD: 19&29 - represent the year he was born (1929) 15 - He was born on the 15th of January 4 - Both April and the 4th of April which was when he was assassinated (4/4/1968) Calories L4: 24/19 L3: 19/15 L2: 15/12 L1: 12/10 Handstand Push-Ups L4: HSPU 4"/2" L3: HSPU L2: AB Mat HSPU L1: Pike/Push-Ups Sandbag L4: 150/100 L3: 100/70 L2: 70/50 L1: 50/30 Sit-Ups L4: 29 L3: 29 L2: 22 L1: 15 Man Makers L4: 35/25 L3: 25/15 L2: 15/10 L1: Burpees


January 19, 2020 Sunday

Rest Day

Open Gym: 11am-12pm


January 18, 2020 Saturday

DB Clean & Jerk L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Shuttle Runs L4: 16 L3: 14 L2: 10 L1: 6 TTB L4: 4 TTB + 4 Bar MU L3: 15 TTB or 2 Bar MU L2: 15 Hanging Knee Raises L1: 12 Ab Mat Sit-Ups


January 17, 2020 Friday

Bike: L4: 75/60 L3: 60/48 L2: 48/38 L1: 38/30 Row: L4: 100/80 L3: 80/65 L2: 65/50 L1: 50/40


January 16, 2020 Thursday

Rest Day

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


January 15, 2020 Wednesday

L4: Pull-Ups L3: Pull-Ups L2: Jumping Pull-Ups L1: Ring Rows L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups

*This is practice. Make sure you are comfortable with the loading. Pause at the bottom of your squats searching for perfect position. Can scale this to Front Squats/Air Squats as needed. Double Unders - work on getting them or finding a smoother rhythm. Can scale up to triple unders if needed.


January 14, 2020 Tuesday

*12 Minute Cap L4: 135/95 L3: 95/65 L2: 65/45 Hang L1: 45/35 L4: 5 Wall Climbs L3: 3 Wall Climbs L2: 3 Wall Walks L1: 6 Burpees

L4: :30 L-Sit L3: :20 L-Sit L2: :20 L-Sit w/ one leg up L1: Hollow Hold


January 13, 2020 Monday

2 PERSON TEAM WOD. Every 2 minutes athletes will rotate. Record how many jumping lunges you get each round. To record score, can write it in notes. L4: 20/14 L3: 14/10 L2: 10/8 L1: 16 Air Squats L4: Handstand Walk (40') L3: Seal Crawl (40') L2: 2 Lengths Bear Crawl (40') L1: 1 Length Bear Crawl (20') Deck Squats *Add weight as needed. Find a level you are comfortable with. For L4, find a weight that makes you uncomfortable. For most, no weight is harder. L1: 6 Drop and Rolls L4: 5 Burpees to target at 90% effort L3: 5 Burpees to target at 90% effort L2: 5 Burpees with a moderate jump L1: 5 Burpees

4x12 (6/S)


January 12, 2020 Sunday

Rest Day

Open Gym: 11am-12pm


January 11, 2020 Saturday

Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Ups L2: Box Pull-Ups L1: 40 Ring Rows HSPU L4: 4/2" Deficit L3: HSPU L2: Ab Mat HSPU L1: Push-Ups/Pike Step-Ups L4: 70/50 L3: 50/35 L2: 25/15 L1: Step-Ups MB L4: 30/20 L3: 20/14 L2:10/8 L1: Sit-Ups


January 10, 2020 Friday

L4/L3: As written L2: 5x5 Back Squats L1: 5x5 Pause Back Squats

Burpees: L4: 35 L3: 30 L2: 25 L1: 18 Burpees or 30 Box Burpees Bike L4: 50/40 L3: 40/32 L2: 32/26 L1: 26/20


January 09, 2020 Thursday

Rest Day

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


January 08, 2020 Wednesday

4x3 Sprint Recover 10-8-6-4 Hang Power Snatch 10 Box Jump Overs 5 Ring MU/10 C2B Rest 3 Minutes between Men's Snatch L4: 95/115/135/155 L3: 65/85/105/125 L2: 45/55/65/75 L1: 8 Reps @ 35 Women's Snatch L4: 65/80/95/105 L3: 45/55/65/75 L2: 35/40/45/50 L1: 8 Reps @ 15 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 5 Ring MU L3: 10 C2B L2: 10 Banded Pull-Ups L1: 10 Ring Rows

4x3 Sprint Recover 10-8-6-4 Hang Power Snatch 10 Box Jump Overs 5 Ring MU/10 C2B Rest 3 Minutes between Men's Snatch L4: 95/115/135/155 L3: 65/85/105/125 L2: 45/55/65/75 L1: 8 Reps @ 35 Women's Snatch L4: 65/80/95/105 L3: 45/55/65/75 L2: 35/40/45/50 L1: 8 Reps @ 15 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 5 Ring MU L3: 10 C2B L2: 10 Banded Pull-Ups L1: 10 Ring Rows

4x3 Sprint Recover 10-8-6-4 Hang Power Snatch 10 Box Jump Overs 5 Ring MU/10 C2B Rest 3 Minutes between Men's Snatch L4: 95/115/135/155 L3: 65/85/105/125 L2: 45/55/65/75 L1: 8 Reps @ 35 Women's Snatch L4: 65/80/95/105 L3: 45/55/65/75 L2: 35/40/45/50 L1: 8 Reps @ 15 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 5 Ring MU L3: 10 C2B L2: 10 Banded Pull-Ups L1: 10 Ring Rows

4x3 Sprint Recover 10-8-6-4 Hang Power Snatch 10 Box Jump Overs 5 Ring MU/10 C2B Rest 3 Minutes between Men's Snatch L4: 95/115/135/155 L3: 65/85/105/125 L2: 45/55/65/75 L1: 8 Reps @ 35 Women's Snatch L4: 65/80/95/105 L3: 45/55/65/75 L2: 35/40/45/50 L1: 8 Reps @ 15 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 5 Ring MU L3: 10 C2B L2: 10 Banded Pull-Ups L1: 10 Ring Rows


January 07, 2020 Tuesday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 L4: 16 L3:14 L2: 10 L1: 6


January 06, 2020 Monday

A. 10 Min EMOM: 1 Power Cleans + 4 Push Press (Target 70-75% of max Push Press)

L4: 30/20 to 10' L3:20/14 to 10' L2: 14/10 L1: 10/8 Double Unders L4: 100 L3: 50 L2: 125 Singles L1: 60 Singles *If working on form, work on DU for 1:30