May 02, 2017 Tuesday

Build to moderately heavy load

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


May 01, 2017 Monday

*RX Holleyman is considered L4 *35 Min Cap L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8 L4: HSPU L3: HSPU L2: HSPU w/ Ab mat L1: Pike HSPU or Box Push-up L4: 225/155 L3: 185/125 L2: 115/80 L1: 3 reps @ 65/45

L4: 70/53 L3: 35/26 L2: 15/10 L1: Body Weight


April 30, 2017 Sunday

Rest Day

April 29, 2017 Saturday

L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35, Hang

* 2 Person Teams *1 person works while other holds a plank L4: Hollow Body Rocks L3: Hollow Body Rocks L2: 60 Hollow Body Rocks L1: 60 In & Outs L4: 30/20 L3: 20/14 L2: 10/8 L1: Bodyweight L4: Hanging Knee Raises L3: Hanging Knee Raises L2: 60 Hanging Knee Raises L1: 40 Ab Mat Sit-Ups


April 28, 2017 Friday

L4: 400M L3:400M L2: 300M L1: 200M L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/33 or 65/45 Front Squat

*Not for time 10 RDL's - Moderate Load 15 Hip Extensions - Add weight if needed


April 27, 2017 Thursday

Rest Day

April 26, 2017 Wednesday

1- 12 Burpees 2- 1 Round of Cindy (Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats) *Score is round completed at starting level. For Example, if round 1 I do L3 and I complete that till round 20 then I drop to L3/L3/L2 my score is still 20. L4: 15 Burpees L3: 12 Burpees L2: 10 Burpees L1: 7 Box Burpees or 14 Box Burpees L4: 5 C2B L3: 5 Pull-Ups L2: 5 Banded Pull-Ups L1: 5 Ring Rows L4: 10 Push-Ups L3: 10 Push-Ups L2: 10 Box Push-Ups 20" L1: 10 Box Push-Ups 30" L4: 15 Air Squats L3: 15 Air Squats L2: 12 Air Squats L1: 8 Air Squats

Extra Credit 3 Sets of 21s (Bicep Curls)


April 25, 2017 Tuesday

L4/L3/L2: As Written L1: 5x5 Form

L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 100/70 L3: 75/55 L2: 55/40 L1: 35/15 (Hang)

Continue until you can no longer do the Hollow Hold Unbroken *4 Min Cap *Score is max Sit-ups


April 24, 2017 Monday

L4/L3: 75% of max L2: 70% of max L1: 6 Reps from Hang 45/35 L4: 18/14 Cal L3: 15/12 Cal L2: 12/10 Cal L1: 10/8 Cal

L4: T2B L3: T2B L2: Knee Raises L1: Sit-Ups L4: 12 Jumping Lunges L3: 12 Jumping Lunges L2: 12 Walking Lunges L1: 12 Assisted Lunges L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


April 23, 2017 Sunday

Rest Day

April 22, 2017 Saturday

*Everytime Wallball touches the ground it's 10 Burpees Each *35 Min Cap L4: 400M L3: 400M L2: 300M L1: 200M L4: 70/53 L3: 53/35 L2: 35/26 L1:26/18 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8


April 21, 2017 Friday

L4: 65-70% L3: 65-70% L2: 60-65% L1: Form

L4: 50 DU's L3: 30 DU's L2: 90 Single Unders L1: 60 Single Unders L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: 135/95 L3: 95/65 L2: 45/33 L1: Body Weight/Assisted


April 20, 2017 Thursday

Rest Day

April 19, 2017 Wednesday

L4: 70-75% L3: 68-73% L2: 65-70% L1: 5 Hang Power Snatch or 2 Hang Power Cleans + 2 Front Squats

*7 Min Cap L4: 550M/500M L3: 500M/450M L2: 450/400M L1: 400M/350M L4: 35 Burpees L3: 30 Burpees L2: 25 Burpees L1: 15 Burpees or 30 Box Burpees L4: 35/30 L3: 30/26 L2: 26/23 L1: 20/17

At a moderate load


April 18, 2017 Tuesday

L4/L3: Negative Pull-Ups L2: Banded Negatives L1: 20 Challenging Ring Rows

L4/L3: As Written L2: 15 Second Hollow Hold L1: 15 Second Scaled Hollow Hold L4/L3: As Written L2: 15 In & Outs L1: 10 In & Outs


April 17, 2017 Monday

L4/L3: 5x5 @ 75%-80% L2: 5x5 @ 70%-75% L1: 5x5 @ Moderate Load