May 21, 2020 Thursday

Run L4: 400M L3: 400M L2: 300M L1: 200M Hollow Body Rock L4: 40 Hollow Body Rock L3: 30 Hollow Body Rock L2: 30 In & Outs L1: 30 Assisted in & Outs Row L4: 500/400M L3: 500/400M L2: 400M/350M L1: 350M/300M Deck Squats L4: 15 L3: 15 L2: 15 With Assistance L1: 8 Drop to chest, roll over, jump up


May 20, 2020 Wednesday

Barbell L4: 155/105 L3: 115/85 L2: 85/60 L1: 65/45 Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6

BODYWEIGHT WOD A

L4: Strict HSPU L3: Strict HSPU L2: Push-Ups L1: 20" Box Push-Ups


May 19, 2020 Tuesday

70%

BODYWEIGHT WOD A

Row L4: 85/70 L3: 70/55 L2: 55/45 L1: 45/36 Box Jump Overs L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates TTB L4: 15 Bar MU L3: 30 TTB L2: 30 Hanging Knee Raises L1: 30 Sit-Ups Wall Climbs L4: 15 L3: 10 L2: 10 Wall Walks L1: Accumulate :90 in plank

BODYWEIGHT WOD B


May 18, 2020 Monday

Run L4: 400M L3: 400M L2: 300M L1: 200M Push Press L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Deck Squats L4: Inverted Burpees L3: Deck Squats L2: Deck Squats w/ Hand Assistance L1: 6 Drop down on chest, roll overs, get up

BODYWEIGHT WOD


May 17, 2020 Sunday

Rest Day

Rest Day!


May 16, 2020 Saturday

*Run 200M After each round Lunges L4: Jumping L3: Jumping L2: Stationary L1: Stationary Burpee L4: Burpee L3: Burpee L2: Burpee L1: (Burpee - Half the reps) Hollow Body Rocks L4: As Written L3: As Written L2: In and outs L1: In and outs Supermans As written for all levels


May 15, 2020 Friday

50-55% of 1 RM Back Squat

BODYWEIGHT A. 5 Rounds of Max Reps: 0:00-:20 - Max Air Squats :20-:30 - Rest :30-:50 - Max Reverse Lunge :50-1:00 Rest

HSPU L4: 4"/2" Deficit L3: HSPU L2: Ab Mat HSPU L1: Pike/Push-Ups DB L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 KB L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Bike L4: +3/- L3: -/-3 L2: -3/-5 L1: -5/-7

HSPU L4: Deficit HSPU L3: HSPU L2: Ab Mat HSPU L1: Push-Up/Pike Deck Squats L4: Deck Squats L3: Deck Squats L2: Deck Squats w/ Hand Assistance L1: - 5 Reps of drop to the ground, roll over and get up


May 14, 2020 Thursday

EVERY 3 Minutes complete 7 Burpees + 14 Air Squats A. Run Every 3 Minutes, do 9 Burpees + 21 Air Squats *45 Min Cap **Want this to take at least 25 Min Run L4: 3 Miles (4800 Meters) ~ 11 laps L3: 2.5 Miles (4000 Meters) ~ 9 laps L2: 2 Miles (3200 Meters) ~ 7 1/3 laps L1: 1.5 Miles (2400 Meters) ~ 5.5 laps Penalty L4: 9 Burpees + 21 Air Squats L3: 7 Burpees + 14 Air Squats L2: 5 Burpees + 7 Air Squats L1: 3 Burpees + 5 Air Squats (should take about 1 minutes when tired)


May 13, 2020 Wednesday

3 minutes on, 3 minutes rest. 4 times Barbell L4: 135/95 L3: 95/65 L2: 65/45, Power Snatch L1: 45/35, Power Snatch Run L4: 200 L3: 200 L2: 150 L1: 100

Burpees L4: 18 L3: 15 L2: 12 L1: 7 or 15 Box Burpees Run L4: 200M L3: 200 L2: 150 L1: 100 Wall Climbs L4: Wall Climbs L3: Wall Climbs L2: Wall Walks L1: Plank Hold


May 12, 2020 Tuesday

Both Bodyweight and Equipment WOD. Box jump mod. in levels Plank Shoulder Taps L4: :20 Freestanding Handstand Hold L3: 30 Shoulder Taps L2: :30 Plank Hold L1: :20 Plank Hold Box Jumps L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates (*If BODYWEIGHT, do 30 lateral jumps instead) Sit-Ups L4: 20 L3: 20 L2: 16 L1: 12 Supermans L4: 20 L3: 20 L2: 16 L1: 12

5x6, on your last set, make it a drop set (4x) Bent Over Rows/Strict Pull-Ups/DB Rows - Any of these work

BODYWEIGHT B


May 11, 2020 Monday

5 Sets: 6 Shoulder Press @ 70% 1 RM Shoulder Press + Max Push Press

BODYWEIGHT A. If you do not have HSPU yet, do Push-Ups + :30 of max effort burpees

L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45 Double Unders L4: 100 L3: 50 L2: 1:15 DU Practice L1: 100 Singles

BODYWEIGHT WOD B