November 21, 2016 Monday

L4: 5x6 @ 70-80% L3: 5x6 @ 70-80% L2: 5x6 @ 65-75% L1: 5x6 Form

L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33 or Hang Power Cleans, Lunges done with no added weight


November 20, 2016 Sunday


November 19, 2016 Saturday

*Rest 1 Minute between Rounds *This is meant to be a sprint! Sprint each round L4: Legless L3: 1 15' Rope Climb L2: 1 10' Rope Climb L1: 8 Ring Rows L4: Deficit HSPU 3"/1.5" L3: HSPU L2: AB Mat HSPU L1: Pike HSPU L4: 24" L3: 24"/20" L2: 20"/Plates L1: Plates L4: 25 Cal Row L3: 20 Cal Row L2: 15 Cal Row L1: 10 Cal Row


November 18, 2016 Friday

L4: 4x6, 70%, 73%, 76%, 79% L3: 4x6, 70%, 73%, 76%, 79% L2: 4x6, 70%, 73%, 76%, 79% L1: 4x6, Form

*12 Min Cap L4: 15 T2B L3: 10 T2B L2: 10 K2E/Knee Raises L1: 10 Ab Mat Sit-Ups L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33


November 17, 2016 Thursday


November 16, 2016 Wednesday

L4: 78-83%, Across L3: 75-80%, Across L2: 70-75% L1: 2 Hang Power Clean + 1 Push Press

L4: 5 Muscle-Ups L3: 2 Muscle-Ups/8 Pull-Ups L2: 8 Banded Pull-Ups L1: 8 Ring Rows L4: 50 DU's L3: 30 DU's L2: 90 Singles L1: 60 Singles L4: 305/205 L3: 225/155 L2: 165/115 L1: 115/75

Extra Credit Work


November 15, 2016 Tuesday

L4: 15 Burpees L3: 12 Burpees L2: 10 Burpees L1: 8 Burpees L4: 15 Cal Bike/12 Cal Bike L3: 12 Cal Bike/10 Cal Bike L2: 10 Cal Bike/8 Cal Bike L1: 8 Cal Bike/6 Cal Bike L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

L4: 50/35 L3: 35/25 L2: 25/15 L1: Body Weight L4: V-Ups L3: V-Ups L2: Knee-Ups L1: Knee-Ups holding cage L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8


November 14, 2016 Monday

L4: 1 RM OHS L3: 1 RM OHS L2: 5x5 Form L1: 5x5 Front Squat

Targets based on levels L4: <7:00/<8:00 L3: 7:00-8:00/8:00-9:00 L2: 8:00-9:00/9:00-10:00 L1:9:00+/10:00+

L4: 50/35 L3: 35/25 L2: 15 or Bodyweight/10 or Bodyweight, 15/10 L1: Bodyweight or Assisted, 10lb KB Press


November 12, 2016 Saturday

*2 Person Teams w/ Holds 60 Double Unders 20 Push-Ups 10 Hang Power Snatch *One athlete holds a position while the other works *Athlete can only work if partner holds their gymnastics position *Athletes can choose holding any of the following: Hollow Hold, Plank or Hang from the cage L4: 100 DU's L3: 60 DU's L2: 180 Singles L1: 120 Singles L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups L4: 115/80 L3:85/60 L2: 65/45 L1: 45/33 or Hang Power Cleans L4: Hang from cage L3: Hang from cage L2: Hang from cage L1: Plate Hold 25/15

Farmer's walk 600' every time you break, 7 Shrugs L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


November 11, 2016 Friday

L4: 4x4 @ 85% L3: 4x4 @ 85% L2: Standing Barbell Rows 5x5 L1: Standing Barbell Rows 5x5

L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates

L4: 70/53 L3: 53/35 L2: 25/15 L1: Bodyweight


November 10, 2016 Thursday


November 09, 2016 Wednesday

L4: Build to a moderately heavy 8 reps L3: Build to a moderately heavy 8 reps L2: Build to a moderate load for 8 reps L1: Form 4x8

L4: 135/95 L3: 100/70 L2: 75/55 L1: 45/33 (Separate DL Bar of 75/55)


November 08, 2016 Tuesday

L4: 205/140 L3: 155/110 L2: 115/80 L1: 75/55

Oblique Crunches (15 on Left side then 15 on right side)


November 07, 2016 Monday

*Sub 8:00 can do L4 L4: 400M Run L3: 400M Run L2: 300M Run L1: 200M Run L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

2 RFQ - Add weight as needed 10 Single Leg Deadlifts (Each Leg) - Focus on form 10 DB Rows (Each Arm) - Go Heavy w/ Form 30 Seconds of Static Hang above pull-up bar - Look for a level you can do unbroken


November 06, 2016 Sunday


November 05, 2016 Saturday

Reps of each L4: 80 L3: 70 L2: 60 L1: 50 L4: 135/95 L3: 100/70 L2: 75/55 L1: 55/33 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates


November 04, 2016 Friday

L4: 4x5 @ 80% L3: 4x5 @ 80% L2: Max Strict Pull-Ups then DB Rows 5x8 Each Arm (Challenging) L1: DB Rows 5x8 Each Arm