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

*This is a partner WOD and the goal is max reps. **Medball Sit-Ups will actually be Medball Pass offs. Partner stands above you and you pass the medicine ball to your partner


September 26, 2016 Monday

Tempo Front Squats (2-0-1-X) Controlled Down, no pause, strong up L4/L3/L2: 4x6, build L1: 4x6, form

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


September 25, 2016 Sunday


September 24, 2016 Saturday

L4: 1200M Row L3: 1000M Row L2: 800M Row L1: 600M Row L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 150 Double Unders L3: 75 Double Unders L2: 225 Singles L1: 100 Singles L4: 275/185 L3: 205/140 L2: 155/105 L1: 95/65 L4: T2B L3: T2B L2: Knee Raises L1: Sit-Ups L4: HSPU L3: HSPU L2: HSPU to AB Mat L1: DB Press/Pike Push-Up


September 23, 2016 Friday

*Clean implies the squat Squat Cleans Ring Dips *If sub 5, may attempt L4 L4: 180/125 L3: 135/95 L2: 100/70 L1: 65/45 L4: Ring Dips L3: Ring Dips L2: Banded Ring Dips L1: Box Dips

3 Rounds 5 Challenging Box Jumps 10 Challenging Kettlebell Swings 5 Strict Muscle-Ups or try to progress to next level Muscle-Up Levels Strict Muscle-Up Strict Chin-Ups Banded Chin-Ups Ring Rows The hope today is to work towards getting comfortable with a movement or height you haven't before


September 22, 2016 Thursday


September 21, 2016 Wednesday

L4: 5x5 @ 75% L3: 5x5 @ 72-75% L2: 5x5 @ 68-72% L1: 5x5 Form

40 Burpees 20 C2B 20 Burpees 10 C2B 10 Burpees 5 C2B L4: 40-20-10 L3: 40-20-10 L2: 30-20-10 L1: 20-15-10 L4: Muscle-Ups (15-10-5) L3: C2B L2: Banded Pull-Ups L1: Ring Rows


September 20, 2016 Tuesday

4 RFT 20 Cal Bike/100' Sled Push (Alt. between movements each round) 15 GHD's 400m Run 30 DB Lunges (15 Each Leg) L4: 20/15 L3: 15/12 L2: 12/10 L1: 10/8 L4: 20 GHDs L3: 15 GHDs or 20 MB Sit-Ups L2: 15 MB Sit-Ups L1: 15 Ab Mat Sit-Ups L4: 135/90 L3: 90/45 L2: 45/25 L1: Empty L4: 400M L3: 400M L2: 300M L1: 200M L4: 35/25 L3: 25/15 L2: Body Weight L1: Assisted

Max Reps in :30 then Rest :15 x 2 Hollow Body Rocks In and Outs Plank Hold


September 19, 2016 Monday

L4/L3: 1 Squat Snatch L2: 3 Hang Squat Snatches L1: 3 Power Snatches

L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45 L4: 2.5 L3: 5 L2: 25/35 L1: Sled Push


September 17, 2016 Saturday

*As a team, complete a 500M Sled Push at some point *Russian Twists are to be done at body weight, the focus is moving fast, KEEP INTENSITY HIGH. Every time hands touch ground on russian twist, that counts as a rep. L4: 135/90 L3: 90/45 L2: 45/25 L1: Empty L4: 155/110 L3: 115/80 L2: 85/60 L1: 55/33 L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups


September 16, 2016 Friday

L4/L3/L2: 70,73,76,79,82,85 L1: 5x5 Form

L4: 100/70 L3: 75/55 L2: 55/40 L1: 33/15


September 15, 2016 Thursday


September 14, 2016 Wednesday

First of 3 AMRAPS, there will be a 2 minute rest between each AMRAP Burpee Box Jumps L4: 24" Burpee Box Jumps L3: 20" Burpee Box Jumps L2: Burpee over Barbell L1: Burpees

Second of the AMRAPS, this AMRAP will start at the 6 minute mark L4: 14/12 Cals L3: 12/10 Cals L2: 10/8 Cals L1: 8/6 Cals L4: 100/70 L3: 75/55 L2: 55/40 L1: 45/33

AMRAP 3 of 3, This AMRAP will start at the 12 Minute Mark L4: Legless L3: to 15' L2: to 10' L1: Rope Climbs from the ground/5 Challenging Ring Rows L4: 30 UnB DU's L3: 30 DU's L2: 90 Singles L1: 60 Singles

This is not for time. Make sure you stretch the Triceps after this. Tricep Push-Ups are Side-Tri-Rises


September 13, 2016 Tuesday

L4/L3: As Written L2: 2 Hang Power Snatch + 2 OHS, Moderate Load L1: Hang Power Snatch or Hang Power Clean + 2 Front Squats, Form

L4: 165/115 L3: 125/85 L2: 95/65 L1: 45/33 L4: T2B L3: T2B L2: Knee Raises L1: Ab Mat Sit-Ups