August 15, 2020 Saturday

*2 Person Teams 4 RFT: 30/24 Cal Bike 20 Power Clean 20 Strict Pull-Ups *2 Person Teams **Switch as needed. We should have enough equipment and space that no one needs to share. ***33 Min Cap ****Bike can be subbed in with 400M Run (200M each) Bike L4: 35/25 L3: 30/22 L2: 25/18 L1: 20/14 Power Clean L4: 205/140 L3: 155/105 L2: 115/80 L1: 85/60 Strict Pull-Ups L4: 10 Strict Ring or Bar MU L3: 20 Strict Pull-Ups L2: 30 Banded/Box L1: 30 Ring Rows


August 14, 2020 Friday

TTB L4: 3,6,9,12 Bar MU L3: TTB L2: Hanging Knee Raises L1: Ab Mat Sit-Ups Thrusters L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35


August 13, 2020 Thursday

Run L4: 1000M L3: 800M L2: 600M L1: 400M Bike L4: 62/48 L3: 50/36 L2: 40/30 L1: 32/24 Row L4: 75/60 L3: 60/45 L2: 48/35 L1: 38/28


August 12, 2020 Wednesday

Target 80%

L4 same as L3 but with weight vest 20/14# Lunge L4: 30 L3: 30 L2: 24 L1: 18 Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box Kettlebell L4: 53/35 L3: 53/35 L2: 35/26 L1: 26/18


August 11, 2020 Tuesday

Bench Press 6x2,2x3@80%

L4: 165/115 L3: 115/80 L2: 85/60 L1: 65/45


August 10, 2020 Monday

Record your splits each round *Target each set to be between 1:00-1:30 Row L4: 175/150m L3: 150/125m L2: 125/100m L1: 100m/75m Burpee L4: 10 Burpee Box Jump Over L3: 7 Burpee Box Jump Over (24/20) L2: 5 Burpee Box Jump Over (20/Plates) L1: 5 Burpees


August 09, 2020 Sunday

Rest Day

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


August 08, 2020 Saturday

*30 Min Cap Run L4: 1000M L3: 800M L2: 600M L1: 400M Strict Pull-Ups L4: Strict C2B L3: Strict Pull-Up L2: Banded/Box Pull-Up (Strict) L1: Ring Row DB L4: 70/50 L3: 50/35 L2: 35/25 L1: 15/10 Power Cleans L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45


August 07, 2020 Friday

Bench Press 7x2,1x3@80% - Complete a set every 90 seconds, on the 8th set complete 3 reps - * Use same weight for all 8 sets **Shoulder Press if you'd like

Bike L4: 21/15 L3: 17/12 L2: 13/11 L1: 11/9 KB L4: 53/35 L3: 35/26 L2: 26/18 L1: 18/10 TTB L4: 9 L3: 9 L2: 9 Hanging Knee Raise L1: 9 Sit-Ups


August 06, 2020 Thursday

Run L4: 800 L3: 800 L2: 600 L1: 400 Row L4: 1200/1000 L3: 1000/800 L2: 800/650 L1: 650/500


August 05, 2020 Wednesday

Front Squat 7x2,1x3@80% - Complete a set every 90 seconds, on the 8th set complete 3 reps - * Use same weight for all 8 sets

Sit-Ups L4: GHDs L3: 20/15 L2: 15/10 L1: Sit-Ups S2O L4: 75/55 L3: 55/45 L2: 45/25 L1: 25/15 Pull-Ups L4: 60 L3: 45 L2: Banded/Box L1: Ring Rows


August 04, 2020 Tuesday

Overhead Squat L4: 95/65 L3: 75/55 L2: 55/35 L1: 15/PVC *Sub in Front Squats if needed Burpee L4: 26-18-12 L3: As written L2: 15-10-5 L1: 12-8-4 or 21-15-9 box burpees


August 03, 2020 Monday

Deadlift 7x2,1x3@80% - Complete a set every 90 seconds, on the 8th set complete 3 reps - * Use same weight for all 8 sets

Row L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/10 DB Lunge L4: 50/35 L3: 35/25 L2: 25/15 L1: Lunge w/ arm OH Double Unders L4: 100 unbroken L3: 70 L2: 1:30 DU Practice L1: 100 Singles


August 02, 2020 Sunday

Rest Day

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


August 01, 2020 Saturday

DB (2) L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 KB L4: 70/53 L3: 53/35 L2: 35/25 L1: 25/15 TTB L4: 5 Bar MU L3: 10 TTB L2: 10 Hanging Knee Raises L1: 10 Sit-Ups Jump Rope L4: 70 DU L3: 40 DU L2: 1:00 DU Practice L1: 70 Singles Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8


July 31, 2020 Friday

Squat Clean + Push Press + Back Squat + Push Press Complete all movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is total weight of all 5 rounds. *Start at 35% of 1 RM Clean L4/L3/L2: As written L1: Hang Power Clean + Front Squat + Push Press