November 19, 2019 Tuesday

Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 C2B L4: 7 Ring MU L3: 15 C2B L2: 15 Banded/Box Pull-Ups L1: 15 Ring Rows Sit-Ups L4: 30/20 L3: 20/14 L2: 14/10 L1: Sit-Ups Shuttle Run L4: 18 L3: 16 L2: 12 L1: 8 R KBS L4: 70/53 L3: 53/35 L2: 35/25 L1: 25/18


November 18, 2019 Monday

Tempo Front Squats 5x4, Build in weight. Target to finish at 70% 2-1-X-X

*14 Min Cap DU L4: 100 L3: 50 L2: 150 L1: 75 Lunge (2 DB - 1 OH) L4: 50/35 L3: 35/25 L2: 25/15 - not OH L1: Lunge Push-Ups L4: 30 L3: 20 L2: 20 to 20" L1: 20 to 30"


November 17, 2019 Sunday

Rest Day

Open Gym: 11am-12pm


November 16, 2019 Saturday

3 Person Teams 60 Synchro DB/KB Step-Ups (2 work, 1 rest) 60 Push-Ups w/ other 2 partners holding a plank 60/50 Cal Row (1 work, 2 rest) 60 Partner MB Sit-Ups (2 work, 1 rest) 60 R KBS w/ other 2 hanging from cage 60/50 Cal Bike (1 work, 2 rest) Step-Up (Single DB) L4: 70/50 - 20" L3: 50/35 - 20" L2: 25/15 - 20" L1: Step-Ups to plates L4: HSPU L3: Push-Ups L2: 20" Box L1: 30" Box Row L4: 75/60 L3: 60/50 L2: 50/40 L1: 40/32 MBSU L4: 30/20 L3: 20/14 L2: 10/8 L1: Sit-Ups KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Bike L4: 75/60 L3: 60/50 L2: 50/40 L1: 40/32

70 Hollow Body Rocks, every break do 5 burpees L4: 100 L3: 70 L2: 45 L1: 45 In & Outs


November 15, 2019 Friday

L4: As Written L3: As Written L2: 3 Hang Squat Snatch L1: 3 Hang Power Snatch

*10 Min Cap Burpees L4: 40 Burpee Box Jump 24/20 L3: 30 Burpee Box Jumps 24/20 L2: 30 Burpee Step-Ups 20/Plates L1: 30 Burpees Thrusters L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Bar MU L4: 30 L3: 10 BMU/30 Pull-Ups L2: 30 Banded Pull-Ups L1: 30 Box Pull-Ups


November 14, 2019 Thursday

Rest Day

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


November 13, 2019 Wednesday

L4:12/10 L3:10/8 L2:8/7 L1:7/6 L4:50/35 L3:35/25 L2:25/15 L1:15/10


November 12, 2019 Tuesday

Wall Climb L4: 5 L3: 3 L2: 3 Wall Walks L1: 6 Burpees Shuttle Runs L4: 12 L3: 12 L2: 12 L1: 12

Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

DB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles

Wall Climb L4: 5 L3: 3 L2: 3 Wall Walks L1: 6 Burpees Shuttle Runs L4: 12 L3: 12 L2: 12 L1: 12

Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

DB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles


November 11, 2019 Monday

Pedro 66

Row L4: 27/27 L3: 22/22 L2: 18/18 L1: 14/14 Barbell L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Pull-Ups L4: C2B L3: Pull-Ups L2: Banded/Box L1: RIng Rows Sit-Ups L4: 27 L3: 22 L2: 18 L1: 14


November 10, 2019 Sunday

Rest Day

10am-12pm (Special Open Hours)


November 09, 2019 Saturday

2 Person Teams: Bike L4: 60/50 L3: 50/40 L2: 40/32 L1: 32/26 Barbell L4: 135/95 L3: 95/65 L2: 65/45 (Add 10s for DL) L1: 45/35 (Add 10s for DL)


November 08, 2019 Friday


November 06, 2019 Wednesday

Not to a target


November 05, 2019 Tuesday

L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45

L4: As written L3: As written/Strict L2: 5 Weighted Negative/5 Negatives L1: 5 Banded Negatives/10 Ring Rows


November 04, 2019 Monday

Due to weather, athletes can choose to either run or row. If you row, do not select as prescribed. *Sub 22:00 can do L4 L4: 400M 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


November 03, 2019 Sunday

Rest Day

10am-12pm (Special Open Hours)