December 31, 2019 Tuesday

3 Person Teams, rotate every :20 seconds


December 30, 2019 Monday

The Final Countdown

*Cap is 1/1/2020 Rep Scheme L4: start at 100 decrease by 10 L3: start at 100 decrease by 10 L2: start at 100 decrease by 10 L1: start at 50 decrease by 5 L4: Double Unders UnB L3: Double Unders L2: 200 Singles L1: 100 Singles R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Barbell L4: 115/80 L3: 85/65 L2: 65/45 L1: 45/33, Hang L4: Ring MU 20/14 L3: Ring MU 8/4 or 20 C2B L2: 20 Pull-Ups or Banded Pull-Ups L1: 20 Ring Rows Man Makers L4: 35/25 L3: 25/15 L2: 15/10 L1: Burpees


December 29, 2019 Sunday

Rest Day

Open Gym: 11am-12pm


December 28, 2019 Saturday

2 Person Teams, alternating rounds *24 Min Cap *Record your splits TTB L4: 6 Bar MU L3: 10 TTB L2: 10 Hanging Knee Raise L1: 10 Ab Mat Sit-Ups Thrusters L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 Burpees L4: 12 L3: 10 L2: 8 L1: 6


December 27, 2019 Friday

*You do not have to go directly into the gymnastics portion Deadlifts L4: 70% L3: 70% L2: 8 Reps @ 60% L1: 8 Reps focusing on form HSPU: L4: Strict HSPU L3: Strict HSPU L2: Push-Ups L1: 30" Box Push-Ups

*13 Min Cap DU L4: 50 DU L3: 30 DU L2: 75 Singles L1: 40 Singles Jumping Lunge L4: 20 L3: 20 L2: 16 Lunges L1: 16 Step-Ups DB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15


December 26, 2019 Thursday

Rest Day

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


December 25, 2019 Wednesday

Rest Day

Merry Christmas Everyone! Gym is closed today.


December 24, 2019 Tuesday

Class Times: 5:15am, 6:15am, 8am, 9am, 12pm A. Tempo Back Squat 2-2-X-X 4x5 @ 60%

Class Times: 5:15am, 6:15am, 8am, 9am, 12pm 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 Shuttle Run L4: 14 L3: 12 L2: 10 L1: 8 Wall Climb L4: 6 Wall Climbs L3: 4 Wall Climbs L2: 4 Wall Walks L1: 8 Burpees


December 23, 2019 Monday

12 Days of Christmas

*At go, complete 1 Snatch then complete the following: 2: 2 Ring Dips, 1 Snatch 3: 3 Handstand Push-Ups, 2 Dips, 1 Snatch 4: 4 Pull-Ups, 3 Handstand Push-ups, 2 Dips, 1 Snatch .... 12: 12 Burpees, 11 Sit-ups... 1 Snatch L4: 155/105 L3: 115/80 L2: 85/60 L1: 45/33 L4: Dips L3: Dips L2: Banded Dips L1: Box Dips L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: Push-Ups L3: Push-Ups L2: 20" Push-Ups L1: 30" Push-Ups L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8


December 22, 2019 Sunday

Rest Day

Open Gym: 11am-12pm


December 21, 2019 Saturday

3 Person Teams: 1 Person Bikes/Rows *2 Scores (Cals/Reps) *Switch as needed *Every 12 Minutes switch from rower to bike/bike to rower 10 Wall Climbs 20 Shoot Throughs 30 Alt. DB Snatch 40 DB Step-Ups (1 DB) *35 Minute Cap Wall Climbs L4: 15 Wall Climbs L3: 10 Wall Climbs L2: 10 Wall Walks L1: 20 Burpees Shoot Throughs L4: 30 Shoot Throughs L3: 20 Shoot Throughs L2: 20 Shoot Throughs on Boxes L1: 20 Pass Throughs on Boxes DB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 DB Step-Ups L4: 70/50 L3: 50/35 L2: 35/25 L1: Step-Ups


December 20, 2019 Friday

*14 Min Cap Hang Squat Clean L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 TTB L4: 15 Bar MU L3: 25 TTB L2: 25 Hanging Knee Raises (If unbroken, go to 40) L1: 25 Ab Mat Sit-Ups DU L4: 150 L3: 75 L2: 200 Singles L1: 100 Singles


December 19, 2019 Thursday

Rest Day

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


December 18, 2019 Wednesday

*If 450+ Reps can do L4 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 95/65 L3: 75/55 L2: 55/35 (With KB) L1: 35/18 (With KB) L4: 24" L3: 20" L2: Plates L1: Plates L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15

Bulgarian Split Squats 4x12 (6/S)


December 17, 2019 Tuesday

Hang Squat Snatch + Squat Snatch *75% across L4: Hang Squat Snatch + Squat Snatch L3:Hang Squat Snatch + Squat Snatch L2:Hang Squat Snatch + Squat Snatch L1:3 Hang Squat or Hang Power Snatch

L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6 L4: 12 L3: 10 L2: 8 L1:6 or 10 Box Burpees


December 16, 2019 Monday

Ring MU L4: 2 Ring MU L3: 2 Ring MU L2: 6 C2B Pull-Ups L1: 6 Ring Rows HSPU L4: HSPU L3: HSPU L2: Ab Mat HSPU L1: Push-Ups/Pike HSPU L4: 70/53 L3: 70/53 L2: 35/26 L1: 26/18


December 15, 2019 Sunday

Rest Day

Closed! We are hosting our 7th annual Reindeer Games. The RX Division is on Saturday 9am-2pm The Intermediate Division is on Sunday 9am-4pm


December 14, 2019 Saturday

Rest Day

Closed! We are hosting our 7th annual Reindeer Games. The RX Division is on Saturday 9am-2pm The Intermediate Division is on Sunday 9am-4pm


December 13, 2019 Friday

*40 Minute Cap Burpees L4: As Written L3: As Written L2: 40-30-20-15-10 L1: 25-20-15-10-5 Men's Row L4: As Written L3: As Written L2: 40-32-24-16-8 L1: 32-26-20-12-6 Women's Row L4: As Written L3: As Written L2: 32-26-20-12-6 L1: 25-20-15-10-5


December 12, 2019 Thursday

Rest Day

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


December 11, 2019 Wednesday

A. 12 Min EMOM: 1 - 5 Weighted Strict Pull-Ups 2 - Max Ab Mat Sit-ups *Go as heavy as possible for the pull-ups (Target 60%) *Record weights and score for the sit-ups

Bear Crawl L4: 1 Length HS Walk L3: 2 Lengths Bear Crawl L2: 2 Lengths Bear Crawl L1: 1 Length Bear Crawl Lunge L4: 50/35 L3: 35/25 L2: 15/10 L1: Lunge/Step-Up Shuttle Run L4: 10 Lengths L3: 10 Lengths L2: 8 Lengths L1: 6 Lengths


December 10, 2019 Tuesday

Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 Thrusters L4: 65/45 L3: 45/35 L2:35/25 L1:25/15 KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 DU L4: 21 Unbroken L3: 21 L2: 42 Singles L1: 21 Singles