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April 03, 2019 Wednesday

Run L4: 225M L3: 200M L2: 150M L1: 100M TTB L4: 15 L3: 10 L2: 15 Hanging Knee Raises L1: 10 Ab Mat Sit-Ups Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

5 Glute Ham Raises 20 (10/S) KB Reverse Lunges L4: 8 Glute Ham Raises (No Kip) L3: 5 Glute Ham Raise (Kip Okay) L2: 15 Weighted Hip Extensions L1: 15 Supermans L4: 53/35 L3: 35/26 L2: 18/10 L1: Lunge


April 02, 2019 Tuesday

Burpee Box Jump Over L4: As written L3: As written L2: 20/plates L1: Burpees Power Cleans L4: 155/110 L3: 115/80 L2: 85/60 L1: 55/35 Wall Climbs L4: As written L3: As written L2: Wall Walks L1: Time in a plank hold Pull-Ups L4: Strict L3: Strict L2: Banded/Box Strict L1: Ring Rows

Accumulate 2 Minutes of each of the following: 1 - Active Air Squat 2 - Handstand Hold/Plank Hold


April 01, 2019 Monday

L4: Hang Power Snatch + Hang Squat Snatch L3: Hang Power Snatch + Hang Squat Snatch L2: 3 Hang Squat Snatch Form L1: 3 Hang Power Snatch Form

*16 Min Cap L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45


March 31, 2019 Sunday

Rest Day

Open Gym: 11:00am-12pm


March 30, 2019 Saturday

*2 Person Teams DB Power Cleans L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Shoot Thrus L4: 6 L3: 4 L2: 4 Box Shoot Thrus L1: 4 Box Pass Thrus Box Jump Overs L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates Row L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6

4 sets of 6 each side


March 29, 2019 Friday

*21 Minute Cap Double Unders L4: 140 L3: 70 L2: 200 Singles L1: 100 Singles Push Press L4: 75/55 L3: 55/35 L2: 35/25 L1: 25/15 DB Box Step-Ups L4: 50/35 L3: 35/25 L2: 25/15 L1: Step-Ups Shuttle Runs L4: 50 L3: 40 L2: 32 L1: 26 TTB L4: 40 L3: 30 L2: 30 Hanging Knee Raises L1: 30 Sit-Ups OHS L4: 75/55 L3: 55/35 L2: 35/25 OHS, 55/35 Front Squat L1: 25/15 OHS, 35/25 Front Squat Man Makers L4: 50/35 L3: 35/25 L2: 25/15 L1: 20 Burpees


March 28, 2019 Thursday

Rest Day

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


March 27, 2019 Wednesday

*Sub 4 can go L4* L4: 165/115 L3: 135/95 L2: 95/65 L1: 55/35 L4: Weighted Ring Dips (20/10) L3: Ring Dips L2: Banded Ring Dips L1: Box Dips

L4: Build in weight L3: Strict/Build in weight L2: 15 Negatives L1: 15 Box Negatives or Challenging Ring Rows


March 26, 2019 Tuesday

*35 Minute Cap Sit-Ups L4: 35 L3: 30 L2: 22 L1: 15 Row L4: 30/25 L3: 25/20 L2: 20/16 L1: 16/13 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

V-Ups L4: 15 L3: 10 L2: 15 In & Outs L1: 10 In & Outs Heels to Heaven L4: 20 L3: 15 L2: 10 L1: 10 Leg Lifts L-Sit L4: :25 L3: :15 L2: :30 Hollow Hold L1: :20 Hollow Hold


March 25, 2019 Monday

L4: 1 RM Shoulder Press L3: 1 RM Shoulder Press L2: Build to a moderate-heavy 3 reps L1: 8x5 working on form

Deadlift L4: 245/165 L3: 185/125 L2: 135/95 L1: 95/65 Burpees L4: 12 L3: 10 L2: 7 L1: 10 Box Burpees Bike L4: 10/8 L3: 8/7 L2: 7/6 L1: 6/5


March 24, 2019 Sunday

Rest Day

Open Gym: 10:00am-12pm *Special hours for this week


March 23, 2019 Saturday

*2 Person Teams *30 Min Cap Row L4: 2500/2000 L3: 2000/1600 L2: 1600/1300 L1: 1300/1000 Wall Climb L4: 12 L3: 8 L2: 8 Wall Walks L1: 16 Burpees (8/each) Sit-Up L4: 30/20 L3: 20/14 L2: 10/8 L1: Sit-Ups Bike L4: 100;80 L3: 80/65 L2: 65/50 L1: 50/40 Sandbag L4: 150/100 L3: 100/70 L2: 30/20 L1: 15/10 Gymnastics Holds: 0:00-5:00 Front Rack Hold 5:00-10:00 Hollow Body Hold 10:00-15:00 Hang From The Cage 15:00-20:00 Plank Hold Front Rack L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 or DBs Hollow Body: L4: Hollow L3: Hollow L2: Hollow w/ Shoulders Down L1: Hollow w/ Knees uip + Shoulders down Hang: L4: Hang L3: Hang L2: Hang w/ a foot on a box L1: Hang from Ring Row posiiton Plank L4: Plank L3: Plank L2: Plank L1: Box Plank


March 22, 2019 Friday


March 21, 2019 Thursday

Rest Day

Open Gym: 6 am-8 am 3:30 pm-6:30 pm Skills Class: 6:30 pm-7:30 pm 18.5 WOD Announcement 8:00 pm


March 20, 2019 Wednesday

Burpee Box Jump Overs L4: 12 @ 24/20 L3: 10 @ 24/20 L2: 8 @ 20/Plates L1: 8 Burpees Hang Power Snatch L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 (hang)


March 19, 2019 Tuesday

Shoot Thrus L4: 6 L3: 4 L2: 4 on Box L1: 4 on Box w/ Pass Thrus Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8, normal WBs Strict Pull-Ups L4: 2 Strict MU/9 Strict Pull-Ups L3; 6 L2: 6 Banded Pull-Ups L1: 6 Ring Rows - Challenging KB Deadlift/DB L4: 106/70 L3: 70/53 L2: 53/35 L1: 35/26 *If using a DB, stack on a 45lb plate Bike L4: 10/8 L3: 8/7 L2: 7/6 L1: 6/5

Negatives L4: Weighted L3: Negatives L2: Banded Negatives L1: Ring Rows DB Rows: L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15


March 18, 2019 Monday

Build to 80%

L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45 (Hang) L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/11 L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles