July 30, 2016 Saturday

*1 Person Rowing or Biking at all times (must use the same one the whole time) *Score is max calories on bike or row *Score is also Rounds completed L4: 100 Double Unders L3: 50 Double Unders L2: 150 Singles L1: 100 Singles L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 2 Legless L3: 2 Rope Climbs to 15' L2: 2 Rope Climbs to 10' L1: 10 Ring Rows

L4: 10 Strict Muscle-Ups L3: 30 Strict Dips L2: 30 Strict Banded Dips L1: 30 Box/Paralette Dips


July 29, 2016 Friday

5x5 Back Squat (2-0-1-0) - The goal is to work on speed out of the bottom of the squat. The numbers above mean 2 second descent, no pause or bounce at the bottom then 1 second up (This needs to be fast on the way up) L4/L3/L2: Heaviest set of 5 with good form L1: 5x5 form

L4: 275/185 L3: 205/140 L2: 155/105 L1: 95/65 L4: 400M L3: 400M L2: 300M L1: 200M

Stay at a comfortable load if you decide to add weight. If you add weight to the deadlifts, use Kettlebells.


July 28, 2016 Thursday


July 27, 2016 Wednesday

L4/L3/L2: As written L1: 10 Min of Clean work, 10 Min of Squat work, 10 Min of Push Press work

10 Box Jumps 10 R KBS L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


July 26, 2016 Tuesday

L4: 18/14 L3:15/12 L2:12/10 L1: 10/8 L4; 15/12 L3: 12/10 L2:10/8 L1:8/6 L4; 15 GHD's L3: 10 GHD's L2: 20 Ab Mat Sit-Ups L1: 12 Ab Mat Sit-Ups

Skill work Or 3 Rounds 100' Sled Push Rest 2 Min Between Each Round *If you do not complete the sled push in under 1 min each round then 10 burpee penalty each miss


July 25, 2016 Monday

L4/L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4/L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups


July 23, 2016 Saturday

L4/L3/L2: 10-8-6-4-2 start at 60% and build L1: 5x5 Form

L4: Burpees L3: Burpees L2: Burpees L1: Assisted Burpees L4: 100M L3: 100M L2: 100M L1: 50M


July 22, 2016 Friday

L4/L3/L2: 4x6, 70,73,76,79 L1: 4X8 Form

L4: 100 Double Unders L3: 50 Double Unders L2: 150 Singles L1: 100 Singles L4: 30 GHD's L3: 50 Ab Mat Sit-ups L2: 40 Ab Mat Sit-Ups L1: 30 Ab Mat Sit-Ups L4: 20/14 L3: 20/14 L2: 14/10 L1: 20 @ 10/8 L4: 70/53 L3: 53/35 L2: 35/26 L1: 20 @ 26/18 L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: HSPU L3: HSPU L2: Ab Mat HSPU L1: Pike/DB Press


July 21, 2016 Thursday


July 20, 2016 Wednesday

L4/L3: Build to a Heavy Power Clean + Squat Clean L2: Squat Clean Form L1: Hang Power Clean Form

L4: 85/60 L3: 65/45 L2: 45/33 L1: 33/15 L4: Bar MU L3: C2B L2: Pull-Ups L1: Banded/Ring Rows


July 19, 2016 Tuesday

L4/L3/L2: Strict Knee Raises L1: In and Outs on Box L4/L3/L2: Hollow Body Rocks L1: Hollow Hold, 20 Seconds L4/L3/L2: Shoot Thrus L1: Box Shoot Thrus

Rest 2 Min before starting next round L4: 400M L3: 400M L2: 300M L1: 200M L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

Once Row is completed, you will have the remainder of time to complete farmers walk for max distance Rest 2 minutes before starting next round L4: 500M L3: 500M L2: 400M L1: 300M L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

Once Assault Bike Calories are completed, you will have the remainder of time to complete Tire Flips. L4: 40/30 L3: 30/23 L2: 23/17 L1: 15/10


July 18, 2016 Monday

L4/L3: 1 Rep Max L2: Build to a heavy 3 reps L1: 5x5, Form

For Time: 20-15-10-15-20 Lateral Bar Over Burpees Front Squats (Entire Rep Scheme Levels) L4: 25-15-10-15-25 L3: 20-15-10-15-20 L2: 15-15-10-15-15 L1: 15-10-5-10-15 L4: 135/95 L3: 100/70 L2: 75/55 L1: 45/33


July 17, 2016 Sunday


July 16, 2016 Saturday

2 PERSON TEAMS (4 Rounds Each Person) Person A completes full round while Partner B rests, then switch L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


July 15, 2016 Friday

L4/L3/L2: 5x5, 70,73,76,79, 82 L1: 4X8 Form

L4: T2B L3: T2B L2: Knee Raises L1: Sit-Ups L4: Jumping Lunges L3: Jumping Lunges L2: Lunges L1: Assisted Lunges


July 14, 2016 Thursday


July 13, 2016 Wednesday

L4/L3/L2: High Hang Clean, Hang Clean, Clean L1: Hang Power Clean