September 03, 2016 Saturday

MONDAY'S LABOR DAY HOURS: 7am, 8am, 9am *20 Min Cap L4: 95/135/165; 65/95/115 L3: 75/95/125; 55/65/85 L2: 55/75/95; 33/55/65 L1: same weight for all sets 45/33 L4/L3: As Written L2: 600/400/200M L1: 400/300/200M

L4: 50 Strict L3: 30 Strict L2: 30 Strict Banded L1: 30 Ring Rows


September 02, 2016 Friday

Buy-in: 280' Sled Push (This will happen outside Then... 4 RFT 16 DB Snatch 8 HSPU *11 Min Cap *Snatches are not alternating, want to see you move through a comfortable load fast L4: 135/90 L3: 90/45 L2: 45/25 L1: Empty Sled L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 3" Deficit L3: Hspu L2: Ab Mat HSPU L1: Pike/DB Press

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


August 31, 2016 Wednesday

"""Filthy Fifty"" 50 Box Jumps 50 Jumping Pull-Ups 50 KBS 50 Walking Lunge 50 K2E 50 Push Press 50 Hip Extensions 50 Wallballs 50 Burpees 50 Double Unders *35 Min Time Cap L4/L3/L2: 50 Reps L1: 30 Reps L4/L3: 24/20 L2: 20/Plates L1: Plates L4/L3/L2: Jumping Pull-Ups L1: Ring Rows L4/L3: 53/35 L2: 35/26 L1: 26/18 L4/L3/L2: Walking Lunge L1: Assisted Lunge L4/L3: K2E L2: Knee Raises L1: Sit-Ups L4/L3: 45/33 L2: 33/25 L1: 15 L4/L3/L2: Hip Extensions L1: Superman L4/L3: 20/14 L2: 14/10 L1: 10/8 L4/L3: Double Unders L2: 150 Singles L1: 100 Singles E.C. Core Challenge


August 30, 2016 Tuesday

Build to a heavy 5 Reps L4: Snatch Balance L3: Snatch Balance L2: OHS L1: OHS, 5x5 form

EMOM till failure(must complete at least 3 rounds - 9 minutes) If you fail before 9 Minutes, go down a level and then complete at least 9 consecutive minutes. *18 Min Cap 1- Run 2- Cal Row 3- Cal Bike L4: 225M Run L3: 200M Run L2: 150M Run L1: 100M Run L4: 20/16 Cal L3: 15/12 Cal L2: 12/10 Cal L1: 10/8 Cal L4: 18/14 Cal Bike L3: 14/11 Cal Bike L2: 10/8 Cal Bike L1: 8/6 Cal Bike


August 29, 2016 Monday

L4: 225/155 L3: 165/115 L2: 125/85 L1: 75/55

L4: 125/85 L3: 95/65 L2: 70/50 L1: 45/33 L4/L3: 25 Air Squats L2: 20 Air Squats L1: 20 Box Squats


August 27, 2016 Saturday

*The 400M Sled Push can be done at any point in the workout **The 400M Sled Push will be done as 2x200M Sled Pushes. 400M must be completed at one time L4: 70/53 L3: 53/35 L2:35/26 L1: 26/18 L4: 125/85 L3: 95/65 L2: 70/50 L1: 55/33 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 135/90 L3: 90/45 L2: 45/25 L1: No Sled, Run


August 26, 2016 Friday

L4: 1 Rep Max L3: 1 Rep Max L2: Build to a 3 Rep Max L1: 5x5 Form

*13 Min Cap L4: 100 Burpees L3: 80 Burpees L2: 65 Burpees L1: 50 Burpees L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: 185/125 L3: 135/95 L2: 100/70 L1:75/55, Hang


August 25, 2016 Thursday


August 24, 2016 Wednesday

Handstand Hold/Walk

L4:Handstand Walk 3x for max distance. Mark your score as 1 foot = 1 Sec L3: W/O Wall L2: Work with a spotter off the wall or work max hold on wall L1: Work on getting upside down with the wall climb or 3x10 DB Shoulder Press

L4: 135/95 L3: 100/70 L2: 75/55 L1: 45/33 L4: 135/95 L3: 100/70 L2:Body Weight Lunges L1: Assisted Lunges L4: 50 DU's L3: 30 DU's L2: 90 Singles L1: 60 Singles


August 23, 2016 Tuesday

4 RFT 200M Run 15 Box Jumps 15 Cal Row 15 R KBS 15 Cal Bike 15 GHD's/Sit-Ups *1 Rope Climb each round *30 Min Cap L4/L3/L2: 200M L1: 100M L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates Cal Bike/Row L4: 18 L3: 15 L2: 12 L1: 10 L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 20 GHDs L3: 15 GHDs or 30 AB Mat Sit-Ups L2: 20 AB Mat Sit-Ups L1: 15 AB Mat Sit-Ups Rope Climb: L4: Legless L3: Rope Climb to 15' L2: Rope Climb to 10' L1: 15 Ring Rows


August 22, 2016 Monday

A. "Karen" 150 Wallballs For Time: L4 only if you have unbroken Karen at L3 L4: 25/20 to 10' L3: 20/14 to 10' L2: 14/10 to 10'/9' L1:5 Rounds 15 Ring Rows 15 Wallballs; 10/8lbs to 9'/8' B. 12-15 Negative Handstand Push-Ups deeper than normal C. 2 Sets Max Tri-Side-Rise Each Arm

12-15 Negative Handstand Push-Ups deeper than normal L4: 6" Deficit Negative HSPU L3: 1.5" Deficit Negative HSPU L2: 1 or no Ab Mat Negative HSPU L1: 3 sets 30 sec HS Hold or 3x10 DB Press

L4/L3/L2: 2 Sets Max Tri-Side-Rise Each Arm L1: Banded Tricep Ext 3x10


August 21, 2016 Sunday


August 20, 2016 Saturday

*One Person Rowing until 2000M are reached, then both athletes can work through the remainder of the workout L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45 L4: 2400M L3: 2000M L2: 1600M L1: 1200M


August 19, 2016 Friday

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

L4: 3" Deficit L3: Hspu L2: HSPU to AB Mat L1: Pike/ DB Press L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


August 18, 2016 Thursday


August 17, 2016 Wednesday

L4/L3: 1 Clean + 1 Push Jerk + 1 Split Jerk L2: 1 Clean + 2 S2O (Push Press or Push Jerk) L1: 5x5 Push Press

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8


August 16, 2016 Tuesday

L4: 100 Double Unders L3: 50 Double Unders L2: 150 Singles L1: 100 Singles L4: 125/85 L3: 95/65 L2: 70/50 L1: 45/33 L4: 2 Strict Muscle-Ups L3: 1 Muscle-Up or 6 Strict Pull-Ups L2: 6 Banded Strict Pull-Ups L1: 6 Ring Rows


August 15, 2016 Monday

4 rounds for max reps: Bench Press Push-Ups Rest as needed between rounds *16 Min Cap L4: Max Reps at BW/.7xBW L3: Max Reps at .75xBW/.5xBW L2: Max Reps at .55xBW/.4xBW L1: 5x8 Form L4: Max Push-Ups L3: Max Push-Ups L2: Max Push-Ups 20" L1: Max Push-Ups 30"