June 06, 2017 Tuesday

L4: Jumping Lunges L3: Jumping Lunges L2: Walking Lunges L1: Assisted Lunges L4: T2B L3: T2B L2: Hanging Knee Raises L1: Ab Mat Sit-Ups

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates

L4: Legless L3: 15' L2: 10' L1: Seated Rope Climbs or 5 Ring Rows L4: 50 Double Unders L3: 30 Double Unders L2: 60 Single Unders L1: 30 Single Unders

L4: Glute Ham Raises L3: Glute Ham Raises W/ Kip L2: Banded Glute Ham Raises L1: Supermans

Banded Hamstring Curls


June 05, 2017 Monday

L4/L3/L2: 4x6 - 70,73,76,79 L1: 5x5 Form

*If there is a large class, athletes MUST alternate between rowing and biking L4: 115/80 L3: 85/60 L2: 60/40 L1: 35/25 L4: 350M L3: 300M L2: 250M L1: 200M


June 04, 2017 Sunday

Rest Day

June 03, 2017 Saturday

*Athletes alternate rounds L4: 165/115 L3: 125/85 L2: 85/65 L1: 65/45 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


June 02, 2017 Friday

L4/L3: 1 RM L2: Heavy 3 reps L1: 5x5 Form

L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 12/9 L3: 10/8 L2: 8/6 L1: 6/4


June 01, 2017 Thursday

Rest Day

May 31, 2017 Wednesday

*Squat or Power L4/L3/L2: As Written L1: 3 Hang Power Cleans + 1 Push Press

*12 Min Cap *Jump Rope should take 25 seconds-45 seconds, scale appropriately L4: 115/80 L3: 85/60 L2: 65/45 or 85/60 Hang Power Clean L1: 45/35 or 65/45 Hang Power Clean L4: 50 DUs L3: 30 DUs L2: 90 Singles L1: 60 Singles L4: 15 Burpees L3: 12 Burpees L2: 9 Burpees L1: 6 Burpees or Box Burpees


May 30, 2017 Tuesday

L4: 15/12 Cal Row L3: 12/10 Cal Row L2: 10/8 Cal Row L1: 8/6 Cal Row L4: 25/20 to 10' L3: 20/14 to 10' L2: 14/10 to 9' L1: 10/8 to 8' *This WOD is meant to be a good recovery WOD for Murph

Accumulate 3 Min in Hollow Hold. Every time you break Hollow Hold: L4: 12 Sit-Ups L3: 10 Sit-Ups L2: 8 Sit-Ups L1: 6 Sit-Ups


May 29, 2017 Monday

For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run L4/L3: 1 Mile Run L2: 1200M Run (2 Laps) L1: 800M Run (1 Lap) L4/L3: 100 Pull-Ups L2: 100 Banded Pull-Ups L1:100 Ring Rows or X Banded L4/L3: 200 Push-Ups L2: 200 Push-Ups on 20" Box L1: 200 or less Push-Ups on 30" Box L4/L3: 300 Air Squats L2: 250 Air Squats L1: 200 Air Squats or less (Or box Squats) Level 5: Unpartitioned w/ a vest on


May 27, 2017 Saturday

8 of each movement :20 on, :10 off. Score is Lowest reps for each movement L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: Double Unders L3: Double Unders L2: Singles L1: Singles


May 26, 2017 Friday

Tempo 2-1-1-X


May 25, 2017 Thursday

Rest Day

May 24, 2017 Wednesday

*L4 if you have a sub 22 min Kelly L4: 400M L3: 400M L2: 300M L1: 200M L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/Plates


May 23, 2017 Tuesday

L4: (225-165-135)/(155-115-95) L3: (185-135-95)/(125-95-65) L2: (135-95-65)/(95-65-45) L1: (95-65-45)/(65-45-25) *11 Min Cap Calories: (Take at most 1:30 per row or bike) L4: 24/20 Cal L3: 20/17 Cal L2: 17/15 Cal L1:14/12 Cal

L4: :20 L3: :15 L2: :10 or :20 W/ Band L1: :15 W/ band or with Ring Rows


May 22, 2017 Monday

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

L4: 10 T2B L3: 8 T2B L2: 10 Hanging Knee Raise L1: 8 Hanging Knee Raise or 10 Ab Mat Sit-Ups L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45


May 21, 2017 Sunday

Rest Day

May 20, 2017 Saturday

3 PERSON TEAMS *1 Person Bikes/Rows while others are working (If it's a big class coordinate so half the class starts on rowers and the other on bikes then at X minute switch) L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45 L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups L4: Wall Climbs L3: Wall Climbs L2: Wall Walks L1: DB Push Press

This will be scored as points per rep. T2B/Hanging Knee Raise to failue - 3 Points Hollow Body Rocks to failure - 2 Points in remaining time max Sit-Ups - 1 Point