June 20, 2017 Tuesday

3 Min AMRAP 1 Rope Climb 20 Ab Mat Sit-Ups Rest 1 Minute 3 Min AMRAP 10 DB/KB Lunge 50' Farmer's Walk *Same Weight for Both Rest 1 Minute 3 Min AMRAP 50' Sled Pull 10 Push-Ups L4: 1 Legless L3: 1 to 15' L2: 1 to 10' L1: 5 Ring Rows L4: 15 GHD's L3: 20 Ab Mat Sit-Ups or 10 GHD's L2: 15 Ab Mat Sit-Ups L1: 10 Ab Mat Sit-Ups L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 135/90 Big Sled L3: 90/45 Big Sled or 135/90 Small Sled L2: 95/45 Small L1: 45/25 Small L4: 12 Push-Ups L3: 10 Push-Ups L2: 6 Push-Ups or 10 Box Push-Ups to 20" L1: 10 Box Push-Ups to 30"

3 Min AMRAP 1 Rope Climb 20 Ab Mat Sit-Ups Rest 1 Minute 3 Min AMRAP 10 DB/KB Lunge 50' Farmer's Walk *Same Weight for Both Rest 1 Minute 3 Min AMRAP 50' Sled Pull 10 Push-Ups L4: 1 Legless L3: 1 to 15' L2: 1 to 10' L1: 5 Ring Rows L4: 15 GHD's L3: 20 Ab Mat Sit-Ups or 10 GHD's L2: 15 Ab Mat Sit-Ups L1: 10 Ab Mat Sit-Ups L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 135/90 Big Sled L3: 90/45 Big Sled or 135/90 Small Sled L2: 95/45 Small L1: 45/25 Small L4: 12 Push-Ups L3: 10 Push-Ups L2: 6 Push-Ups or 10 Box Push-Ups to 20" L1: 10 Box Push-Ups to 30"

3 Min AMRAP 1 Rope Climb 20 Ab Mat Sit-Ups Rest 1 Minute 3 Min AMRAP 10 DB/KB Lunge 50' Farmer's Walk *Same Weight for Both Rest 1 Minute 3 Min AMRAP 50' Sled Pull 10 Push-Ups L4: 1 Legless L3: 1 to 15' L2: 1 to 10' L1: 5 Ring Rows L4: 15 GHD's L3: 20 Ab Mat Sit-Ups or 10 GHD's L2: 15 Ab Mat Sit-Ups L1: 10 Ab Mat Sit-Ups L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 135/90 Big Sled L3: 90/45 Big Sled or 135/90 Small Sled L2: 95/45 Small L1: 45/25 Small L4: 12 Push-Ups L3: 10 Push-Ups L2: 6 Push-Ups or 10 Box Push-Ups to 20" L1: 10 Box Push-Ups to 30"


June 19, 2017 Monday

L1: 6x6 Form

3 rounds for time of: 10 Power Cleans, 95/65 lbs 10 Front Squats, 95/65 lbs 10 Push Jerks, 95/65 lbs 50 Double Unders B. Breathing and Bracing Put a KB on your stomach. Fill the stomach up with air then brace abs. Leave KB there for 30 seconds and learn how to breathe while keeping abs braced. C. 3 RFT 10 Power Cleans 10 Front Squats 10 Push Jerks 50 Double Unders *12 Min Cap L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/25 L4: 50 DU's L3: 30 DU's L2: 90 Singles L1:60 Singles


June 18, 2017 Sunday

Rest Day

June 17, 2017 Saturday

L4: 100/80 Cal L3: 100/80 Cal L2: 80/65 Cal L1: 60/45 Cal L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 60/45 L3: 50/35 L2: 40/28 L1: 30/20 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 12 Muscle-Ups L3: Ring Dips L2: Banded Ring Dips L1: Box Dips


June 16, 2017 Friday

L1: 5x5 Form

*14 Min Cap L4: 53/35 L3: 35/26 L2: 26/18 L1: 18/10 L4: 75 DU L3: 40 DU L2: 120 Singles L1: 80 Singles


June 15, 2017 Thursday

Rest Day

June 14, 2017 Wednesday

*Can do L4 if sub 1:35 Grace or UnB Grace L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

*Should be light

*Focus is on Positioning! The walk is 100' for each set. Walk is SLOW! L4: 53/35 L3: 35/26 L2: 26/18 L1: 18/10


June 13, 2017 Tuesday

Sled L4: 180/135 on big sled L3: 90/45 on big sled or 180/135 on small L2: 70/45 on small sled L1: Empty Small Sled Burpee Box Jumps L4: 12 to 24/20 L3: 10 to 24/20 L2: 8 to 24/20 allowed to step-up L1: 6 or (10 Burpees using a box) Pull-Ups L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows

Add weight as needed

Slow during Eccentric 3x8


June 12, 2017 Monday

L1: 5X5 form

3-5 Rounds *Not for time L4: 50/35 L3: 35/25 L2: 25/15 L1: Sit-Ups *With feet anchored by dumbbells (Or someone holding them) and using dumbbell for weight L4: 30/20 L3: 20/14 L2: 10/8 L1: Body weight L4: Max Effort L Hang L3: Max Effort Hanging Knee Raise L2: Max Effort w/ one leg up L1: Max Effort Hollow Hold


June 11, 2017 Sunday

Rest Day

June 10, 2017 Saturday

*RX Luke is L4 *Written at 115 but true Luke for ladies is 105!! L4: 400m L3: 400m L2: 300m L1: 200m L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 L4: T2B L3: T2B L2: Knee Raises L1: Ab Mat Sit-up L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8 L4: 53/35 L3: 53/35 L2: 35/26 L1: 26/18 L4: Ring Dips L3: Ring Dips L2: Banded Dips L1: Box Dips/Parallette Dips L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45


June 09, 2017 Friday

L1: 5x5 Form

Assault Bike Calories L4: 65/45 L3: 50/35 L2: 38/25 L1: 28/20 Target RPM Pace: L4: 80/70 L3: 70/64 L2: 64/58 L1: 58/50 Burpees L4: 60 L3: 50 L2: 40 L1: 30


June 08, 2017 Thursday

Rest Day

June 07, 2017 Wednesday

*14 Min Cap *Looking for Unbroken Push-Ups, this is a lunge burner L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/25, Hang L4: 15 Push-Ups L3: 12 Push-Ups L2: 15 Box Push-Ups 20" L1: 15 Box Push-Ups 30" L4: 200M Run L3: 200M Run L2: 150M Run L1: 100M Run

Light

L4: 50 GHD L3: 50 MB Sit-Ups/30 GHDs L2: 30 MB Sit-Ups L1: 30 Ab Mat Sit-Ups L4: 30 In & Outs L3: 30 In & Outs L2: 20 In & Outs L1: 15 In & Outs L4: 50 Ab Mat Sit-Ups L3: 30 Ab Mat Sit-Ups L2: 20 Ab Mat Sit-Ups L1: 15 Ab Mat Sit-Ups