June 08, 2020 Monday

*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


June 07, 2020 Sunday

Rest Day

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


June 06, 2020 Saturday

Run L4: 1000M L3: 800M L2: 600M L1: 400M Burpees L4: 85 L3: 70 L2: 55 L1: 40 or 70 Box Burpees DB/KB (1) L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Sit-Ups L4: 85 L3: 70 L2: 55 L1: 40

L4: Strict C2B L3: Strict Pull-Ups L2: 10 Negative Pull-Ups L1: 30 Ring Rows


June 05, 2020 Friday

*Power or Squat *Modify to 3 Hang Power Cleans + 1 Push Press

Step-Ups L4: 50/35 L3: 35/25 L2: 15/10 L1: Bodyweight *Height is based on glute activation HSPU L4: Deficit 4"/2" L3: HSPU L2: Ab Mat HSPU L1: Push-Up/Pike Calories L4: 10/8 L3: 8/7 L2: 7/6 L1: 6/5


June 04, 2020 Thursday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Sled Push L4: 190/145 L3: 145/125 L2: 100/100 Sled Push L1: 100/100 Sled Pull Farmer's Walk L4: 70/53 L3: 53/35 L2: 35/26 L1; 26/18 Ball Slam L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Sit-Ups L4: 25 L3: 20 L2: 15 L1: 10


June 03, 2020 Wednesday

Double Unders L4: 50 L3: 30 L2: :30 Practice L1: 30 Single Unders HS Hold L4: Freestanding L3: Freestanding/Push-Up L2: 20" Box Push-Up L1: 30" Box Push-Up

*14 Min Cap Run L4: 800 L3: 800 L2: 600 L1: 400 Thrusters L4: 65/45 L3: 45/35 L2; 35/25 L1: 25/15 TTB L4: 15 Bar MU L3: 30 TTB L2: 50 Hanging Knee Raise (If easy) L1: 30 In & Outs


June 02, 2020 Tuesday

*May have to stagger to leave more wall space **3 Min of rest after each Burpee Box Jump L4: 24/20 L3: 24/20 L2: 20/Plates L1: Burpees DB L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Wall Climb L4: Wall Climb L3: Wall Climb L2: Wall Walk L1: Plank Hold


June 01, 2020 Monday

*If row, add 4 calories **15 Minute Cap Men's Bike: L4: 37-24-12 L3: 30-20-10 L2: 24-14-8 L1: 19-13-6 Women's Bike L4: 30-20-10 L3: 24-14-8 L2: 19-13-6 L1: 15-10-5 Barbell L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35

(60% effort) L4: W.G. Strict Pull-Up L3: W.G. Strict Pull-Up L2: Bent Over Barbell Rows L1: Bent Over Barbell Rows Chin-Ups L4: Chin-Ups L3: Chin-Ups L2: Reverse Grip Bent Over Barbell Rows L1: Reverse Grip Bent Over Barbell Rows Strict Pull-Ups L4: Strict L3: Strict L2: 5 Negatives L1: 10 Ring Rows


May 31, 2020 Sunday

Rest Day

Rest Day!


May 30, 2020 Saturday

Calories Mens Row - Bike L4: 21-18 L3: 18-15 L2: 15-12 L1: 12-10 Calories Womens Row - Bike L4: 18-15 L3: 15-12 L2: 12-10 L1: 10-8 DB L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15


May 29, 2020 Friday

5x5 @ 75%

*TTB number is one you can hit unbroken for majority of the workout Air Squats L4: 14 (7/S) Pistols L3: 20 L2: 20 L1: 15 TTB L4: 12 L3: 8 L2: 10 Hanging Knee Raise L1: 10 Sit-Ups Wall Climbs L4: 5 L3: 3 L2: 3 Wall Walks L1: :40 Plank Hold


May 28, 2020 Thursday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Plank Hold L4: 1:00 L3: :50 L2: :40 L1: :30 Burpees L4: 15 L3: 12 L2: 9 L1: 6 Hang L4: 1:00 L3: :50 L2: :40 L1: :30 Double Unders L4: 70 L3: 40 L2: :45 DU Practice L1: 70 Single Unders


May 27, 2020 Wednesday

*If volume is less than 5, do as many as you can in the minute Target Back Squat 65% L4: Strict MU L3: Strict Pull-Up L2: Banded Pull-Up L1: 10 Challenging Ring Rows

*After each set of Thrusters, Run 200M. 200M only happens once after each set of DB Thrusters! 2 DB Thrusters: L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Run L4: 200M L3: 200M L2: 150M L1: 100M


May 26, 2020 Tuesday

*22 Min Cap Bike L4: 100/80 L3: 80/65 L2: 65/55 L1: 55/45 Sit-Up L4: 80 L3: 80 L2: 60 L1: 40 Box Jump L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Clean and Jerk L4: 95/65 L3: 75/55 L2: 55/35 (hang) L1:45/25 (hang) Deck Squats L4: 30 L3: 20 L2: 20 w/ assistance L1: 20 Burpees


May 25, 2020 Monday

*L4 Wear a weight vest 20/14# Class Times: 7am, 8am, 9am Run L4: 1.5 Miles L3: 1.5 Miles L2: 1 Mile L1: 800M *each run Burpees L4: 150 L3; 150 L2: 100 L1: 60


May 24, 2020 Sunday

Rest Day

Rest Day!


May 23, 2020 Saturday

*7am, 8am, 9am, 10am Row L4: 1250/1000M L3: 1000/800M L2: 800/650M L1: 650/500M Run L4: 1000M L3: 800M L2: 600M L1: 400M Air Squat L4: 100 L3: 80 L2: 65 L1: 50 Sit-Ups L4: 100 L3: 80 L2: 65 L1: 50 Lunge L4: 120 Jumping L3: 100 Jumping L2: 80 Stepping L1: 60 Stepping


May 22, 2020 Friday

Target 70% If BODYWEIGHT, use broomstick/PVC. Hit 3 Hang Power Snatch then do 3 OHS

Burpees L4: Burpees L3: Burpees L2: Burpees L1: Box Burpees Thrusters L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15

BODYWEIGHT B

Upper body Superman