August 31, 2019 Saturday

*35 Min Time Cap Sandbag L4: Partner Carry L3: Partner Carry/30/20 Wallball each L2: 20/14lb Wallballs L1: Run TTB L4: 30 TTB L3: 20 TTB L2: 20 Hanging Knee Raises L1: 20 Synchro Ab Mat Sit-Ups Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50 Wall Climbs L4: 20 L3: 15 L2: 15 Wall Walks L1: 20 Burpees Tire Flips L4: Biggest L3: Big L2: Medium L1: Small Rope Climb L4: Legless L3: 15' L2: 10' L1: 20 Ground To Stands


August 30, 2019 Friday

10 Rounds :15 on/:30 off for max Calories Targets: L4: 115+/90+ L3: 115-90/90-72 L2: 72-57/57-45 L1: 57-30/45-20


August 29, 2019 Thursday

Rest Day

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


August 28, 2019 Wednesday

*Sub 5:30 can go L4 L4: 1000M Row L3: 1000M Row L2: 850M Row L1: 700M Row L4: 65/45 lbs, 65 Reps L3: 45lbs L2: 35lbs L1: 25lbs L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows

L4: 50/35 L3: 35/25 L2: 15/10 L1: Body Weight Top Of Ring Hold L4: :45 L3: :30 L2: :30 Banded Hold L1: :30 Plank Hollow Hold L4: 1:30 L3: 1:00 L2: :30 L1: Scaled Hollow Hold


August 27, 2019 Tuesday

Each section is 4 minutes long. After the max effort of a movement, you will have 2 minutes to rest Row L4: 750/600 L3: 600/500 L2: 500/400 L1: 400/325 HSPU L4: Deficit HSPU (4"/2") L3: HSPU L2: Ab Mat HSPU L1: Pike/Push-Ups Bike L4: 37/30 L3: 30/24 L2: 24/20 L1: 20/16 R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Double Unders L4: 200 L3: 100 L2: 300 Singles L1: 150 Singles Bear Crawl L4: HS Walk L3: Bear Crawl L2: Bear Crawl L1: Plank Hold Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Shoot Thrus L4: Shoot Thrus L3: Shoot Thrus L2: Pass Thrus L1: Box Pass Thrus

L4: 100 L3: 70 L2: 50 L1: 30


August 26, 2019 Monday

2-1-X-X

Run L4: 200M L3: 200M L2: 150M L1: 100M Burpees L4: 15 L3: 12 L2: 9 L1: 6 or 12 Box Burpees Power Cleans L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45


August 25, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


August 24, 2019 Saturday

L4: C2B L3: Pull-Ups L2: Banded/Box L1: Ring Rows Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups Box Jumps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates


August 23, 2019 Friday

Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 Push Press L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45


August 22, 2019 Thursday

Rest Day

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


August 21, 2019 Wednesday

L4: 155/105 L3: 115/80 L2: 75/55 L1: 45/35

L4: 150/100 L3: 100/70 L2: 70/30# Ball Slams 10 Reps L1: 20/10 Farmer's L4: 106/70 L3: 70/53 L2: 53/35 L1: 35/26 Jump Rope L4: Triples L3: Doubles L2: Doubles L1: Singles Handstand L4: Freestanding Holds L3: Freestanding Holds w/ Spotter L2: HS on wall L1: Plank


August 20, 2019 Tuesday

Clean & Jerks L4: 135/95 L3: 135/95 L2: 95/65 L1: 65/45 Run L4: 1 Mile L3: 1 Mile L2: 1200M L1: 600M Rope Climbs L4: 10 to 15' L3: 10 to 15' L2: 10 to 10' L1: 20 Ground To Stands Burpees L4: 100 L3: 100 L2: 60 L1: 100 Box Burpees


August 19, 2019 Monday

*Focus is on form first, then load *Scale to Front Squats if needed

Wall Climbs L4: 5 Wall Climbs L3: 3 Wall Climbs L2: 3 Wall Walks L1: 6 Burpees Back Squats L4: 205/140 L3: 155/105 L2: 115/80 L1: 75/55 Double Unders L4: 50 L3: 30 L2: 70 Singles L1: 35 Singles


August 18, 2019 Sunday

Rest Day

Bring a friend free day! Warm-up starts at 10:00am, doors open at 9:15am. Open Gym 11:00-12:00


August 17, 2019 Saturday

*2 Boxes per team Sled L4: 190/145 L3; 145/100 L2: 100/70 L1: 70/50 Hang Power Snatch L4: 135/95 L3; 95/65 L2: 65/45 L1: 45/25 Box Jumps L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates

Push-Up "Sally" Every break - 10 Ab Mat Sit-Ups L4: Push-Up L3: Push-Up L2: 20" Box L1: 30" Box


August 16, 2019 Friday

L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 *Can go L4 if you completed L3 unbroken

L4: Strict Ring MU L3: Strict Pull-Up L2: Banded Pull-Up L1: Ring Rows


August 15, 2019 Thursday

Rest Day

Skills class at the Twinsburg Outdoor Pool: 5:30-7:30pm. Come up at any time during that window. I believe drop-in is $5. Give them my name or give me a call if you have trouble getting in! Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm


August 14, 2019 Wednesday

Run L4: As written L3: As written L2: 800/600/300 L1: 600/400/200 Row - Mens L4:1800M/1500M L3: 1500M/1200M L2: 1200M/950M L1: 950M/750M Row - Women's L4:1800M/1500M L3: 1500M/1200M L2: 1200M/950M L1: 950M/750M Bike - Men's L4: 90-60-30 L3: 72-50-24 L2: 60-40-20 L1: 48-32-16 Bike - Women's L4: 72-50-24 L3: 60-40-20 L2: 48-32-16 L1: 40-25-13


August 13, 2019 Tuesday

DB L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 Lunge (2 DBs) L4: 70/50 L3: 50/35 L2: 35/25 (1 DB) L1: BW Burpees L4: As written L3: As written L2: As written L1: Box Burpees

DB L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 Lunge (2 DBs) L4: 70/50 L3: 50/35 L2: 35/25 (1 DB) L1: BW Burpees L4: As written L3: As written L2: As written L1: Box Burpees

DB L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 Lunge (2 DBs) L4: 70/50 L3: 50/35 L2: 35/25 (1 DB) L1: BW Burpees L4: As written L3: As written L2: As written L1: Box Burpees