July 19, 2017 Wednesday

7 Min AMRAP Teams of 2 Back Squat 50 Reps at 135/95 50 Reps at 185/125 AMRAP with remaining time at 225/155 Guys L4: 135/185/225 L3: 95/135/185 L2: 75/95/115 L1: Air Squats/45/75 Girls L4: 95/125/155 L3: 65/95/125 L2: 55/65/75 L1: Air Squats/35/55

L4: 30' Handstand Walk L3: 10 HSPU L2: 10 Ab Mat HSPU L1: 10 Push-Ups or Box Push-Ups L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/10


July 18, 2017 Tuesday

Death By Endurance

*Continue the EMOM until Failure. *Target rounds are 10+ Minutes (If you are less, 30 Burpee Penalty) *If you change rounds after starting, 30 Burpee Penalty L4: 225M L3: 200M L2: 150M L1: 100M L4: 18/14 Cal Row L3: 15/12 Cal Row L2: 12/10 Cal Row L1: 10/8 Cal Row L4: 15/12 Cal Bike L3: 12/10 Cal Bike L2: 10/8 Cal Bike L1: 8/6 Cal Bike


July 17, 2017 Monday

L4/L3: As Written L2: Jumping Pull-Up L1: Ring Rows L4/L3: As Written L2: 20" Box Push-Ups L1: 30" Box Push-Ups L4/L3: As Written L2: 12 Air Squats L1: 9 Air or Box Squats

Focus on Form

L4: 100 Sit-Ups L3: 75 Sit-Ups L2: 55 Sit-Ups L1: 40 Sit-Ups


July 16, 2017 Sunday

Rest Day

July 15, 2017 Saturday

7 Min AMRAP 800M Run Max Rope Climbs Rest 3 Min 7 Min AMRAP 800M Run Max Tire Flips Rest 3 Min 7 Min AMRAP 800M Run Max Thrusters L4: 800M Run L3: 800M Run L2: 600M Run L1: 400M Run L4: 15' Rope Climb L3: 15' Rope Climb L2: 10' Rope Climb L1: Ring Rows or seated Rope Climbs L4: Big Tires L3: Big Tires L2: Medium Tires L1: Medium Tires or Small Tires L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15

7 Min AMRAP 800M Run Max Rope Climbs Rest 3 Min 7 Min AMRAP 800M Run Max Tire Flips Rest 3 Min 7 Min AMRAP 800M Run Max Thrusters L4: 800M Run L3: 800M Run L2: 600M Run L1: 400M Run L4: 15' Rope Climb L3: 15' Rope Climb L2: 10' Rope Climb L1: Ring Rows or seated Rope Climbs L4: Big Tires L3: Big Tires L2: Medium Tires L1: Medium Tires or Small Tires L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15

7 Min AMRAP 800M Run Max Rope Climbs Rest 3 Min 7 Min AMRAP 800M Run Max Tire Flips Rest 3 Min 7 Min AMRAP 800M Run Max Thrusters L4: 800M Run L3: 800M Run L2: 600M Run L1: 400M Run L4: 15' Rope Climb L3: 15' Rope Climb L2: 10' Rope Climb L1: Ring Rows or seated Rope Climbs L4: Big Tires L3: Big Tires L2: Medium Tires L1: Medium Tires or Small Tires L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15


July 14, 2017 Friday

*Sub 2:30 Diane can do L4 L4: 275/185 L3: 225/155 L2:165/115 L1: 125/85 L4: Deficit HSPU 3"/1.5" L3: HSPU L2: AB Mat HSPU L1: Push-Ups/Box Push-Ups

At 13:00 5 RFT 10 Hollow Body Rocks 10 MB Twists L4: Hollow Body Rocks L3: Hollow Body Rocks L2: 8 Hollow Body Rocks L1: 15 Sec Hollow Hold L4: 30/20 L3: 20/14 L2: 10/8 L1: Bodyweight

C. 15 reps Jefferson Curls rest as needed Light weight


July 13, 2017 Thursday

Rest Day

July 12, 2017 Wednesday

1- 8 Bench Press @ Moderate Load (Should not fail or need a spot) 2- Hollow Hold (Max Effort)

L4:8 Burpee Pull-Ups L3: 6 Burpee Pull-Ups L2: 4 Burpee Pull-Ups L1: 6 Burpees then 6 Ring Rows L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 106/70 L3: 70/53 L2: 53/35 L1: 35/26


July 11, 2017 Tuesday

Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 Ball Slam L4: 50/30 L3: 30/20 L2: 20/15 L1: 15/10 Wallball L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Row L4: 18/14 L3: 15/12 L2: 12/10 L1: 10/8 Hip Extension L4: 15 Hip Ext. L3: 12 Hip Ext. L2: 9 Hip Ext. L1: 12 Supermans


July 10, 2017 Monday

Front Squats will come from the ground

L4: 200M L3: 200M L2: 150M L1: 100M L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 L4: 15 Lateral Burpees L3: 12 Lateral Burpees L2: 9 Lateral Burpees L1: 6 Lateral Burpees


July 09, 2017 Sunday

Rest Day

July 08, 2017 Saturday

L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 25/20 L3: 20/14 L2: Walking Lunge L1: Assisted Lunge L4: 9 C2B L3: 9 Pull-Ups L2: 9 Banded Pull-Ups L1: 9 Ring Rows

3 Rounds not for time 150' Farmer's Walk 20' Monster Walk (10' Each direction)


July 07, 2017 Friday

Moderate load across

*The run is meant to be done in 1 minute so you have 1 minute to rest 18 Min EMOM 1-200M 2-Rest or Rowing Sprints (weather) *Target 45-50 Seconds round 1 and maintain L4: 225M L3: 200M L2: 175M L1: 125M


July 06, 2017 Thursday

Rest Day

July 05, 2017 Wednesday

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

L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 L4: V-Ups L3: V-Ups L2: In and Outs L1: In and Outs on a box

L4: 12 Negatives L3: 12 Negatives L2: 12 Banded Negative L1: 12 Negative Ring Rows (As low as you can go while under control)