June 08, 2019 Saturday

For time: Sled Pull, 400/400 m 15/15 Rope Climbs, 15/15 ft 20/20 Wall Climbs 50/50 Tire Flips 100/80 Cal Row Kettlebell Farmers Walk, 400/400 m Partner Wheelbarrow, 400/400 ft Sandbag Run, 400/400 m *32 Minute Time Cap *You choose your order Sled Pull L4: 280/215 L3: 235/190 L2: 190/145 L1: 145/100 Rope Climbs L4: Legless L3: 15' L2: 10' L1: 45 Ground to Stands Wall Climbs L4: 30 L3: 20 L2: 20 Wall Walks L1: 40 Burpees (20 Each) Tire Flips L4: Biggest L3: Big L2: Medium L1: Small Row L4: 125/100 L3: 100/80 L2: 80/65 L1: 65/50 Farmer's L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Wheelbarrow L4: 600' L3: 400' L2: 400' Bear Crawl L1: 200' Bear Crawl Sandbag L4: 70/50 L3: 50/30 L2: 30/10 L1: Run


June 07, 2019 Friday

Weighted Strict Pull-Ups (Day 1 of 4) 4x6, same weight across is the target

Burpees L4: 35-25-15 L3: 30-20-10 L2: 25-15-10 L1: 18-12-6 Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8


June 06, 2019 Thursday

Rest Day

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


June 05, 2019 Wednesday

Start around 65-75% and build if comfortable. First couple shouldn't be that challenging

Every 3 Minutes, complete 5x400M Run. We want you at have AT LEAST :45 to rest each round. L4: 400 L3: 400 L2: 300 L1: 200

L4: 8"/4" L3: HSPU L2: Ab Mat HSPU L1: Push-Ups


June 04, 2019 Tuesday

*33 Minute Cap C2B L4: 7 Ring MU L3: 14 C2B L2: 14 Banded/Box Pull-ups L1: 14 Ring Rows Goblet Squat L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Single DB L4: 50/35 L3: 35/25 L2: 25/15 L1: 20/10 Sit-Ups L4: 18 L3: 14 L2: 11 L1: 7 Bike L4: 17/14 L3: 14/11 L2: 11/9 L1: 9/7

*33 Minute Cap C2B L4: 7 Ring MU L3: 14 C2B L2: 14 Banded/Box Pull-ups L1: 14 Ring Rows Goblet Squat L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Single DB L4: 50/35 L3: 35/25 L2: 25/15 L1: 20/10 Sit-Ups L4: 18 L3: 14 L2: 11 L1: 7 Bike L4: 17/14 L3: 14/11 L2: 11/9 L1: 9/7

Dumbbell Row Drop Set. Decrease weight each time.


June 03, 2019 Monday

L4: 275/185 L3: 205/140 L2: 155/105 L1: 115/80 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10

Bulgarian Split Squats 4x16 (8/S)

10 Single Leg Bodyweight Hip Thrusts 1:00 (:30/S) Single Leg Jump Rope


June 02, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


June 01, 2019 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 31, 2019 Friday

This is a moderate load. If we are not comfortable with the OHS yet, use this time to perfect the bottom position of it. If we are comfortable, the focus is working on perfecting/warming up our position for part B. Vs. going for a max out load.

L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 L4: 115/80 L3; 85/60 L2: 65/45 L1: 45/25


May 30, 2019 Thursday

Rest Day

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


May 29, 2019 Wednesday

*14 Min Cap Jump Rope L4: 200 DU L3: 100 DU L2: 300 Singles L1: 150 Singles Push Press L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/25 Row L4: 55/45 L3: 45/36 L2: 36/30 L1: 30/24 Bike L4: 45/36 L3: 36/30 L2: 30/24 L1: 24/20


May 28, 2019 Tuesday

Sit-Ups L4: 18 L3: 15 L2: 12 L1: 9 Dumbbell Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 20/10 Burpees L4: 12 L3: 9 L2: 7 L1: 5 or 9 Box Burpees


May 27, 2019 Monday

"MURPH" 7AM, 8:30AM, 10:00AM L4/L3: 1 Mile Run L2: 1200M Run (3 Laps) L1: 800M Run (2 Laps) L4/L3: 100 Pull-Ups L2: 100 Banded Pull-Ups L1:100 Ring Rows L4/L3: 200 Push-Ups L2: 200 Push-Ups on 20" Box L1: 200 Push-Ups on 30" Box L4/L3: 300 Air Squats L2: 250 Air Squats L1: 200 Air Squats or less (Or box Squats) Level 5: Unpartitioned w/ a vest on


May 26, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


May 25, 2019 Saturday

A. 4 RFT: 400M Run (each, same time) 40 Box Jump Overs 30 Hang Power Cleans 15 Hollow Body Rocks (each, same time) 8 Wall Climbs *35 Minute Cap Box L4: Completely over 24/20 L3: 24/20 L2: 20/Plates L1: Plates Clean L4: 155/105 L3: 115/80 L2: 75/55 L1: 55/35 Hollow Body Rocks L4: 20 L3: 15 L2: 15 In & Outs Each L1: 10 In & Outs Each Wall Climb L4: 12 L3: 8 L2: 8 Wall Walks L1: 16 Burpees


May 24, 2019 Friday

*5x5 Form if you haven't been following the cycle or feel off

Record your split times! L4: 6 Ring MU L3: Ring Dips L2: Banded Dips L1: Box Dips L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8


May 23, 2019 Thursday

Rest Day

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


May 22, 2019 Wednesday

*Sub 7:30 can go L4 Run L4: 500M L3: 400M L2: 300M L1: 200M KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Pull-Ups L4: Bar MU L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows