August 07, 2017 Monday

*If Unbroken Karen you can do L4 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8

-15 Reps (Light)

*This is meant to be a recovery WOD L4: 1000M L3: 1000M L2: 750M L1: 600M L4: 800M L3: 800M L2: 600M L1: 400M Assault Bike 2 Minutes


August 06, 2017 Sunday

Rest Day

August 05, 2017 Saturday

2 Person Teams *Complete a full round then switch L4: 225/155 L3: 165/115 L2: 125/85 L1: 95/65 L4: 50 DU L3: 30 DU L2: 60 Singles L1: 30 Singles L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4

2 Person Teams During Hollow Body Rocks, partner will hold Hollow Body Hold During Hanging knee raise, partner will hang from cage During In and outs, partner will hold plank


August 04, 2017 Friday

L4/L3/L2: As Written L1: 4x6 Form

400M For Time *Looking for a time Sub 2 min At the 4 Min Mark 30 OHS 30 Box Jump Overs 30 Pull-Ups L4: 75/55 L3: 65/45 L2: 45/30 or Front Squats @75/55 L1: 35/15 or Front Squats @ 45/35 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 15 Muscle-Ups L3: 30 Pull-Ups L2: 30 Banded Pull-Ups L1: 30 Ring Rows

400M For Time *Looking for a time Sub 2 min At the 4 Min Mark 30 OHS 30 Box Jump Overs 30 Pull-Ups L4: 75/55 L3: 65/45 L2: 45/30 or Front Squats @75/55 L1: 35/15 or Front Squats @ 45/35 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 15 Muscle-Ups L3: 30 Pull-Ups L2: 30 Banded Pull-Ups L1: 30 Ring Rows


August 03, 2017 Thursday

Rest Day

August 02, 2017 Wednesday

*Building weight and we want 0 Fails L4: 1 Squat Snatch L3: 1 Squat Snatch L2: 1 Hang Power Snatch + 1 OHS L1: 3 High Hang Power Snatches

*10 Min Cap L4; 135/95 L3: 95/65 L2: 65/45 L1: 45/35, Hang L4: 25/20 to 10' L3: 20/14 to 10' L2: 14/10 to 9' L1: 10/8 to 8'


August 01, 2017 Tuesday

L4: 24/20 L3: 24/20 L2: 20/Plates L1: Burpees L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 L4: Ring Dips L3: Ring Dips L2: Banded Ring Dips L1: Box Dips

L4: 25 GHD's L3: 15 GHD's or 25 MB Sit-Ups 20/14 L2: 25 MB Sit-Ups 10/8 L1: 15 Sit-Ups L4: L-Sit Legs out L3: Knees up L2: 1 knee up L1: Hollow Hold L4: 25 V-Ups L3: 15 V-Ups L2: 15 In & Outs L1: 15 Scaled In & Outs


July 31, 2017 Monday

2-2-1-X *Control down for 2 seconds, pause at bottom for 2 seconds, strong on way back up 5x5 L4/L3: 75-80% L2: 70-75% L1: Form

L4: 35/25 L3: 25/15 L2: 15/10 L1: 5 Burpees L4: 50/30 L3: 30/20 L2: 20/15 L1: 15/10 L4: 200M L3: 200M L2: 150M L1: 100M


July 30, 2017 Sunday

Rest Day

July 29, 2017 Saturday

Partner w/ 100M Run

Partner Deck of Cards While one partner is running 100 meters, the other is inside flipping over cards from a standard 52 card deck with 2 jokers. Suits refer to the exercise. Hearts: DB/KB Front Squat Diamonds: Row Calories Clubs: DB/KB Push Press Spades: Ring Rows *Joker is 10 Burpees Each *Alternate pulling cards out of the deck (When Joker is pulled, athlete who pulled it, pulls again) *One person works at a time. L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 100M L3: 100M L2: 50M L1: 50M


July 28, 2017 Friday

L4/L3/L2: Max Bench Press L1: 5x5 Form

*14 Min Cap L4: 800-400-200 L3: 800-400-200 L2: 600-300-200 L1: 400-200-100 Guys L4: 95/135/185 L3: 65/95/135 L2: 45/65/95 L1: 35/45/65 Girls L4: 65/95/135 L2: 45/65/95 L1: 35/45/65 L1: 15/25/35


July 27, 2017 Thursday

Rest Day

July 26, 2017 Wednesday

L4: 135/95 L3: 95/65 L2: 65/45 L1: Body Weight For each miss after 3 will count as 10 burpees per miss. If you drop the barbell, 10 Burpees plus first rule

5 Min AMRAP 21 Hang Power Cleans 21 T2B 21/18 Cal Bike Rest 5 Min 5 Min AMRAP 15 Hang Power Cleans 15 T2B 15/12 Cal Bike Rest 5 Min 5 Min AMRAP 9 Hang Power Cleans 9 T2B 9/7 Cal Bike L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 L4: T2B L3: T2B L2: Hanging Knee Raise L1: Ab Mat Sit-Up Guys-Bike L4: 21-15-9 L3: 21-15-9 L2: 16-11-6 L1: 12-8-4 Girls-Bike L4; 18-12-6 L3; 18-12-6 L2: 14-9-4 L1: 12-7-3

5 Min AMRAP 21 Hang Power Cleans 21 T2B 21/18 Cal Bike Rest 5 Min 5 Min AMRAP 15 Hang Power Cleans 15 T2B 15/12 Cal Bike Rest 5 Min 5 Min AMRAP 9 Hang Power Cleans 9 T2B 9/7 Cal Bike L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 L4: T2B L3: T2B L2: Hanging Knee Raise L1: Ab Mat Sit-Up Guys-Bike L4: 21-15-9 L3: 21-15-9 L2: 16-11-6 L1: 12-8-4 Girls-Bike L4; 18-12-6 L3; 18-12-6 L2: 14-9-4 L1: 12-7-3

5 Min AMRAP 21 Hang Power Cleans 21 T2B 21/18 Cal Bike Rest 5 Min 5 Min AMRAP 15 Hang Power Cleans 15 T2B 15/12 Cal Bike Rest 5 Min 5 Min AMRAP 9 Hang Power Cleans 9 T2B 9/7 Cal Bike L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 L4: T2B L3: T2B L2: Hanging Knee Raise L1: Ab Mat Sit-Up Guys-Bike L4: 21-15-9 L3: 21-15-9 L2: 16-11-6 L1: 12-8-4 Girls-Bike L4; 18-12-6 L3; 18-12-6 L2: 14-9-4 L1: 12-7-3


July 25, 2017 Tuesday

L4/L3: Max Strict Pull-Ups L2: Max Negative Pull-Ups L1: Max Ring Rows or Banded Negative Pull-Ups

*18 Min Cap L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8 L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 50/35 L3: 35/25 L2: 25/20 L1: 20/15


July 24, 2017 Monday

1- 5 Deadlifts @ 75% 2- Triple/Double/Single Unders

L4: 1 Legless L3: 15' L2: 10' L1: 5 Ring Rows L4: 12 Burpees L3: 10 Burpees L2: 7 Burpees L1: 5 Burpees or 10 Box Burpees L4: 20 Jumping Lunges L3: 16 Jumping Lunges L2: 16 Walking Lunges L1: 10 Walking Lunges or 14 Assisted Lunges


July 23, 2017 Sunday

Rest Day