December 19, 2016 Monday

L4: T2B L3: T2B L2: Knee Raises L1: Sit-Ups L4: 50 Double Unders L3: 30 Double Unders L2: 90 Singles L1: 60 Singles L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8

*Not for time: 2 Person Teams 20 Armadillos 2 Min Hollow hod


December 18, 2016 Sunday

Open Gym: 11:00am-12:00pm


December 17, 2016 Saturday

*30 Min Cap L4: 2200M Row L3: 2000M Row L2:1800M Row L1: 1600M Row L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45 L4: Jump Lunge L3: Jump Lunge L2: Walking Lunge L1: Walking Lunge L4: Legless L3: 15' L2: 10' L1: 20 Ring Rows


December 16, 2016 Friday

L4: Build to 1 RM L3: Build to 1 RM L2: Build to 3 RM L1: 5x5 Form

*12 Min Cap L4: 20 of each L3: 15 of each L2: 12 of each L1: 10 of each L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: T2B L3: T2B L2: Knee Raises L1: Ab Mat Sit-Ups


December 15, 2016 Thursday

Open Gym Hours: 6am-7:30am & 3:30pm-6:30pm


December 14, 2016 Wednesday

L4: 5x4 @ 75% L3: 5x4 @ 75% or complete 20 Strict Pull-ups L2: Mix of 20 reps of Strict Pull-Ups or Negatives L1: 20 Banded Pull-Ups and 20 Ring Rows

L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15 L4: 50 DU L3: 30 DU L2: 90 Singles L1: 60 Singles

Or Iron Scap


December 13, 2016 Tuesday

L4: 135/90 L3: 90/45 L2: 45/25 L1: Empty L4: 18 GHD's L3: 12 GHD's or 18 MB Sit-Ups 20/14 L2: 18 MB Sit-Ups 10/8 L1: 12 Ab Mat Sit-Ups L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 L4: 3 Power Cleans @ 70% L3: 3 Power Cleans @ 70% L2: 3 Power Cleans @ 70% L1: 6 Hang Power Cleans

L4: 100 L3: 75 L2: 60 L1: 40


December 12, 2016 Monday

L4: 3x8 @ 65% L3; 3x8 @ 65% L2: 3x8 @ 65% L1: 4x8 Form

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 135/95 L3: 95/65 L2: 45/33 L1: Body Weight L4: Ring Push-Ups L3: Push-Ups L2: 20" Push-Ups L1: 30" Push-Ups

Add weight as needed


December 11, 2016 Sunday

Open Gym Hours: 11:00am-12:00pm


December 10, 2016 Saturday

L4: Burpees L3: Burpees L2: Burpees L1: Box Burpees L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 L4: In & Outs L3: In & Outs L2: In & Outs L1: Ab Mat Sit-Ups

Last Man Standing: The first person to drop is out then switch groups. Continue this until one person is left standing. L4/L3: compete in Top of the dip holds L2/L1 compete in Plank Holds


December 09, 2016 Friday

Build to a heavy 5 reps

L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 225/155 L3: 165/115 L2: 125/85 L1: 95/65 L4: 50 Double Unders L3: 30 Double Unders L2: 90 Singles L1: 60 Singles

Teams of 2

Teams of 2 Assault Bike Race L4: 100/80 L3: 85/65 L2: 70/45 L1: 45/30


December 08, 2016 Thursday

Open Gym Hours: 6:00am-7:30am & 3:30pm-6:30pm


December 07, 2016 Wednesday

L4: 100/70 L3: 75/55 L2: 55/35 L1: 35/15 L4: Jumping Lunge L3: Jumping Lunge L2: Walking Lunge L1: Assisted Lunge L4: 8 Muscle-Ups/4 Muscle-Ups L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: 12 Lengths L3: 10 Lengths L2: 8 Lengths L1: 6 Lengths

L4: Flexed Arm Hang L3: Flexed Arm Hang L2: Flexed Arm Hang with Band L1: Flexed Arm Hang Ring Row

Make sure you do this!


December 06, 2016 Tuesday

Tempo Back Squats (2-2-1-0) *Target is 2 second descent, 2 second pause at bottom and 1 second up. L4: 5x3 @ 80% L3: 5x3 @ 80% L2: 5x3 @ 80% L1: 5x6 Form

*This workout is meant to be done with Kettlebells or Dumbbells. Use a barbell if there are no more KB or DB at the desired weight L4: 53/35 L3: 35/26 L2: 26/18 L1: 18/10 Rep Scheme Scaling L4: 35-25-15 L3: 35-25-15 L2: 30-20-10 L1: 25-15-5


December 05, 2016 Monday

*L4 if you can complete Grace unbroken at L3 L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45