October 14, 2016 Friday

L4: 75 GHDs L3: 40 GHDs or 75 MB situps L2: 50 MB Situps L1: 50 Ab Mat Situps


October 13, 2016 Thursday


October 12, 2016 Wednesday

Rest 2 Minutes between AMRAPS L4: 125/85 L3: 95/65 L2: 70/50 L1: 45/33 or 65/45 Front Squat L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

L4: 180/135 L3: 135/90 L2: 45/25 L1: Empty

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

This is Extra Credit work Movement 1 is banded tricep extension


October 11, 2016 Tuesday

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

L4: 10 T2B L3: 10 T2B L2: 10 Knee Raises L1: 10 Ab Mat Sit-Ups L4: 10 Burpees L3: 10 Burpees L2: 8 Burpees L1: 6 Burpees or 10 Assisted Burpees


October 10, 2016 Monday

L4/L3/L2: Build to a heavy 3 reps L1: 5x5 Form

L4: 75 DU's L3: 50 DU's L2: 150 Singles L1: 100 Singles L4: 6 Wall Climbs L3: 4 Wall Climbs L2: 4 Wall Walks L1: 12 DB Push Press


October 08, 2016 Saturday

*32 Min Cap L4: 100/70 L3: 75/55 L2: 55/40 L1: 33/15 L4: 400M L3: 400M L2: 300M L1: 200M L4: 30/20 L3: 20/14 L2: 10/8 L1: Body Weight *Extra Credit: DB Bench Press 3x10


October 07, 2016 Friday

L4: 1 RM L3: 1 RM L2: Build to a heavy 3 reps L1: 6x5 Form

*8 Min Cap L4: 185/125 L3: 135/95 L2: 100/70 L1: 65/45 L4: Legless L3: 15' L2: 10' L1: Ring Rows/ Rope Climb from the ground C. For QUALITY 15 Reverse Hypers 500M Row, Easy 10 Reverse Hypers


October 06, 2016 Thursday


October 05, 2016 Wednesday

L4/L3/L2: 5x5, 70, 73, 76, 79, 82 L1: 5x5 Form

L4: 50 Double Unders L3: 30 Double Unders L2: 90 Singles L1: 60 Singles L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 3" Deficit L3: HSPU L2: AB Mat HSPU L1: DB Press/ Pike HSPU


October 04, 2016 Tuesday

L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates

This is NOT for time. Focus is on control through out the entire movement. There will be no jerk at the bottom of the pull-up L4: Weighted L3: Negatives L2: Banded L1: Ring Rows


October 03, 2016 Monday

L4: 5x5 @ 70-75% L3: 5x5 @ 65-70% L2: 5x5 at 60-65% L1: 5x5 Form

*10 Min Time Cap L4: 115/80 L3:85/60 L2: 65/45 L1: 45/33 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8


October 02, 2016 Sunday


October 01, 2016 Saturday

*2 Person Teams **4 ROUNDS EACH! *** Person A will complete a full round, then partner B will L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33 *32 Min Time CAP


September 30, 2016 Friday

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

L4: Triple Unders L3: Double Unders L2: Single Unders L1: Single Unders L4: V-Ups L3: Ab Mat Sit-Ups L2: Ab Mat Sit-Ups L1: Ab Mat Sit-Ups


September 29, 2016 Thursday


September 28, 2016 Wednesday

L4: Build to a heavy 3 Reps L3: Build to a heavy 3 Reps/Max Strict Pull-Ups L2: 20 Negatives/Banded Negatives L1: 5x5 Challenging Ring Rows *L3/L4 Must complete at least 15 Strict Pull-Ups over the course of Part A

*8 Min Cap L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45, Thrusters


September 27, 2016 Tuesday

*15 Min Cap L4: 60 Cal Row L3: 60 Cal Row L2: 50 Cal Row L1: 40 Cal Row L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33 L4: GHD's L3: GHD's or MB Sit-Ups L2: MB Sit-Ups L1: Ab Mat Sit-Ups L4: 10 Muscle-Ups/ 5 Muscle-Ups L3: Dips L2: Banded Dips L1: Box Dips