October 05, 2019 Saturday

R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box DB Lunges L4: 50/35 L3: 35/25 L2: 25/15 L1: Body Weighted DB Clean & Jerks L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50 Rope Climbs L4: Legless L3: 15' L2: 10' L1: Ring Rows


October 04, 2019 Friday

OHS 5 Min EMOM: 4 OHS @ Workout Load

Run L4: 400 L3: 400 L2: 300 L1: 200 OHS L4: 135/95 L3: 95/65 L2: 65/45 or FS 95/65 L1: 45/25 or FS 65/45


October 03, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


October 02, 2019 Wednesday

Run L4: 800M L3: 800M L2: 600M L1: 400M Sit-Ups L4: 50 L3: 50 L2: 40 L1: 25 Row L4: 1000M/800M L3: 1000M/800M L2: 800M/650M L1: 650M/500M Air Squat L4: 50 L3: 50 L2: 40 L1: 30 or box squats Wall Climbs L4: 6 L3: 4 L2: 4 Wall Walks L1: 8 Burpees


October 01, 2019 Tuesday

L4: 60 DU L3: 30 DU L2: 75 Singles L1: 40 Singles

Run L4: 800M L3: 800M L2: 600M L1: 400M Sit-Ups L4: 50 L3: 50 L2: 40 L1: 25 Row L4: 1000M/800M L3: 1000M/800M L2: 800M/650M L1: 650M/500M Box Jump Overs L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates

L4: 165/110 L3: 125/85 L2: 95/65 L1: 65/45


September 30, 2019 Monday

L4/L3/L2: As written L1: 3 Hang Power Snatch

L4: Pull-Ups L3: Pull-Ups L2: Banded/Box L1: Ring Rows L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8 L4: Burpees L3: Burpees L2: Burpees L1: Box Burpees


September 29, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


September 28, 2019 Saturday

*28 Min Cap Run L4: 400M L3: 400M L2: 300M L1: 200M Clean & Jerk L4: 135/95 L3: 95/65 L2: 65/45 L1: 35/25 Lunge L4: 135/95 L3: 95/65 L2: 45/35 L1: Bodyweight/Step-Ups

L4: HS Hold L3: Handstand w/ Spotter L2: Handstand on Wall L1: Plank/Wall Climb Hold L4: Triple Under L3: Double Under L2: Double Under L1: Single Under


September 27, 2019 Friday

Pull-Ups L4: 10 Bar MU L3: 20 Pull-Ups L2: 20 Jumping Pull-Ups L1: 20 Ring Rows Push-Ups L4: 20 HSPU L3: 30 Push-Ups L2: 30 - 20" Box L1: 30 - 30" Box Sit-Ups L4: 30 GHDs L3: 40 Sit-Ups L2: 30 Sit-Ups L1: 20 Sit-Ups w/ Assistance L4: 40 Alt Pistols L3: 50 Air Squats L2: 40 Air Squats L1: 30 Box Squats


September 26, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


September 25, 2019 Wednesday

2 Person Teams Males L4: 115/135/155 L3: 75/95/115 L2: 55/65/75 L1: 35/45/55 Females L4: 75/95/105 L3: 55/65/75 L2: 35/45/55 L1: 15/25/35

L4: 225/155 L3: 225/155 L2: 165/110 L1: 115/80 Run L4: 400M L3: 400M L2: 300M L1: 200M


September 24, 2019 Tuesday

*23 Min Cap DU L4: 140 L3: 70 L2: 210 Singles L1: 105 Singles Row L4: 75/60 L3: 60/50 L2: 50/40 L1: 40/32 Burpees L4: 60 L3: 50 L2: 40 L1: 30 or 50 Box Burpees Box Jump Overs L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates DB Hang C&J L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 DB Thruster L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Ring MU L4:15 L3: 5/15 C2B L2: 10 Banded Pull-Ups/10 Push-Ups L1: 10 Ring Rows/ 10 Box Push-Ups

L4: Weighted Negatives L3: Negatives L2: Banded/Box Negatives L1: 10 Challenging Ring Rows


September 23, 2019 Monday

10 Min EMOM: 3 Back Squats @ 70-75% of 1 RM

HSPU L4: 4"/2" Deficit L3: HSPU L2: AB Mat HSPU L1: Push-Ups/Pike Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 7/6


September 22, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


September 21, 2019 Saturday

*1 Person works at a time besides on the run Bike L4: 75/60 L3: 60/50 L2: 50/40 L1: 40/32 Burpees L4: 75 L3: 60 L2: 50 L1: 40 or 60 Box Burpees TTB L4: 30 BMU L3: 60 TTB L2: 60 Hanging Knee Raises L1: 60 AB Mat Sit-Ups Run L4: 800M L3: 800M L2: 600M L1: 400M


September 20, 2019 Friday

*Sub 4 can go L4* L4: 165/115 L3: 135/95 L2: 95/65 L1: 55/35 L4: 15-12-9 Ring MU L3: Ring Dips L2: Banded Ring Dips L1: Box Dips

4x16 (8/S)

L4: 40/10 L3: 25/10 L2: 15/7 L1: 10/3


September 19, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


September 18, 2019 Wednesday

Sit-Ups L4/L3/L2: 12 L1: 8/12 Assisted Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8