April 03, 2017 Monday

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

L4: 600M L3: 500M L2: 400M L1: 300M Burpees L4: 15 L3: 12 L2: 9 L1: 6 or 12 Box Burpees L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33 or 65/45 Hang Power Clean


April 02, 2017 Sunday

Rest Day

April 01, 2017 Saturday

2 Person Teams *1 person completes a full round then switch 4 HSPU (These need to be challenging but unbroken) 8 Ring Rows 12 Jumping Lunges 16/13 Cal Row L4: Deficit 3"/1.5" L3: HSPU L2: HSPU w/ Ab Mat L1: Pike HSPU/Box Push-up/DB Press L4: 12 Jumping Lunges L3: 12 Jumping Lunges L2: 12 Walking Lunges L1: 12 Assisted Lunges L4: 20/16 Cal Row L3: 16/13 Cal Row L2: 13/11 Cal Row L1: 11/9 Cal Row


March 31, 2017 Friday

*12 Min Time Cap L4: 15 T2B L3: 10 T2B L2: 15 Knee Raises L1: 15 Ab Mat Sit-Ups L4: 135/95 L3: 95/65 L2: 65/45 Hang Squat Clean L1: 45/33, Hang Power Clean + Front Squat

**NOT FOR TIME** L4: Weighted Strict Pull-Ups L3: Weighted Strict Pull-Ups/Strict Pull-Ups L2: Negatives L1: Ring Rows L4: 106/70 L3:70/53 L2: 53/35 L1: 35/26 L4: 25 GHD's L3: 15 GHD's or 30 Ab Mat Sit-Ups L2: 25 Ab Mat Sit-Ups L1: 15 Ab Mat Sit-Ups L4: 106/70 L3:70/53 L2: 53/35 L1: 35/26


March 30, 2017 Thursday

Rest Day

March 29, 2017 Wednesday

30 Min EMOM: 1- 12 Burpees 2- DB Snatch 3- 12/10 Assault Bike 4- 15 R KBS 5- 30 Double Unders L4: 15 Burpees L3: 12 Burpees L2: 9 Burpees L1: 6 Burpees L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 L4: 50 Double Unders L3: 30 Double Unders L2: 90 Singles L1: 60 Singles


March 28, 2017 Tuesday

L4: 50/35 L3: 35/25 L2: 20/10 L1: Body Weight

L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15


March 27, 2017 Monday

L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows


March 25, 2017 Saturday

L4: 400M L3: 400M L2: 300M L1: 200M L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 255/175 L3: 185/125 L2: 135/95 L1: 95/65 L4: Ring Dips L3: Ring Dips L2: Banded Ring Dips L1: Box Dips


March 24, 2017 Friday

Ewoks: 45/25 Thruster weight


March 22, 2017 Wednesday

*Time Cap:22 Minutes L4: 25 GHD's L3: 40 Sit-Ups L2: 35 Sit-Ups L1:25 Sit-Ups L4/L3: 35 Jumping Lunges L2: 25 Walking Lunges L1:25 Assisted Lunges L4:70/53 L3 53/35: L2: 35/26 L1: 26/18 L4: 25/20 L3:20/15 L2:15/12 L1: 12/10


March 21, 2017 Tuesday

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

L4: 95/65 L3: 65/45 L2: 45/35 or HPC at 65/45 L1: 35/15 or HPC at 45/35 L4: 15 Burpee Box Jumps at 24"/20" L3: 12 Burpee Box Jumps at 20" L2: 12 Burpees L1: 10 Burpees or 15 Box Burpees


March 20, 2017 Monday

L4/L3: 75-80% L2: 70-75% L1: Moderate Load/Form

L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 50 Double Unders L3: 30 Double Unders L2: 90 Singes L1: 60 Singles L4: 6 Muscle-Up/4 Muscle-Up L3: 3 Muscle-Up/2 Muscle-Up L2: 9 Pull-up L1: 9 Banded Pull-up/ 9 Ring Row


March 17, 2017 Friday


March 15, 2017 Wednesday

L4: 68-72% L3: 66-70% L2: 64-68% L1: Moderate Load/Form

L4: 1500M/1300M L3: 1300M/1100M L2: 1100M/900M L1: 900M/700M L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates


March 14, 2017 Tuesday

L4: L-Hang L3: L-Hang Knees Up L2: L-Hang (One Knee Up) L1: Hang From Cage or Rings

*8 Min Time Cap L4: Legless L3: Rope Climbs to 15' L2: Rope Climbs to 10' L1: 20-15-10 Ring Rows (At moderate level) L4: Burpees as written L3: Burpees as written L2: Burpees as written L1: 20-15-10 Burpees


March 13, 2017 Monday