March 15, 2019 Friday

*Ring Rows, feet under cage instead of jumping C2B


March 14, 2019 Thursday

Rest Day

Open Gym: 6 am-8 am 3:30 pm-6:30 pm Skills Class: 6:30 pm-7:30 pm 18.4 WOD Announcement 8:00 pm


March 13, 2019 Wednesday

*30 Minute Cap L4: 115/80 L3: 85/60 L2: 65/45 (Hang) L1: 45/25 (Hang) Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Row L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/11 Box Jump Overs L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates


March 12, 2019 Tuesday

*Cleans can be Squat or Power *Targetting 75% of max clean and jerk

*12 Minute Cap Burpees L4: 12 L3: 10 L2: 8 L1: 5 or 10 Box Burpees Strict Pull-Ups L4: 8 L3: 5 L2: Box Pull-Ups L1: Ring Rows Bike L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4


March 11, 2019 Monday

Tempo Back Squat 2-1-X-X 5x4 Start at 60% build to 75%

*14 Min Cap L4: Triple Unders (1/2 Reps) L3: Double Unders L2: Single Unders X2 L1: Single Unders *If you plan to do Single Doubles, spend 1 min, 50 Sec, 40 Sec, 30 Sec, 20 Sec L4: Ab Mat Sit-Ups L3: Ab Mat Sit-Ups L2: Ab Mat Sit-Ups L1: Ab Mat Sit-Ups 25-20-15-10-5


March 10, 2019 Sunday

Rest Day

Open Gym: 9:30am-12pm *Special hours for this week


March 09, 2019 Saturday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 Run L4: 16 L3: 14 L2: 12 L1: 8 Extra Credit: CrossOver Symmtery Iron Scap


March 08, 2019 Friday


March 06, 2019 Wednesday

Thruster L4: 95/65 L3: 75/55 L2: 55/35 L1: 35/15 Burpees L4: 25 L3: 20 L2: 15 L1: 10 or 20 Box Burpees Row L4: 25/20 L3: 20/16 L2: 16/13 L1: 13/10


March 05, 2019 Tuesday

*Loading should not feel like a 5 RM! Form should stay strong throughout.

*20 Min Cap Shoot Thrus L4: 15 L3: 10 L2: 15 Box Thrus L1: 10 Box Thrus Pull-Ups L4: 12 Bar MU L3: 20 C2B L2: 20 Banded Pull-Ups L1: 20 Ring Rows Bike L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13 Sit-Ups L4: 50 L3: 40 L2: 30 L1: 20 Box Jumps L4: 24/20 (60 reps) L3: 24/20 L2: 20/Plates L1: Plates


March 04, 2019 Monday

Box Jump L4: Max Height L3: Max Height L2: Broad Jump Max Distance L1: Step-Up Practice

Strict Ring MU Work

L4: Deficit HSPU (4"/2") L3: HSPU L2: Ab Mat HSPU L1: Push-Ups/Pike L4: 165/110 L3: 125/85 L2: 85/60 L1: 65/45


March 03, 2019 Sunday

Rest Day

Open Gym: 10am-12pm *Special hours for this week


March 02, 2019 Saturday

2 Person Teams: (1 person does Push Press while the other Rows. Once both complete their numbers, switch.) DBs L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Row L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 Rest 2 Minutes

2 Person Teams: 1 Person works through 15 DB Snatch one bikes 10/8 cals. Once both athletes finish, switch. DBs L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Bike: L4: 12/10 L3: 10/8 L2: 8/6 L1: 6/4

2 Person Teams, both athletes work at the same time. One athlete completes 10 shuttle runs while the other does 10 burpees. Once both athletes finish their level, switch. Shuttle Run: L4: 12 L3: 10 L2: 8 L1: 6 Burpees: L4: 12 L3: 10 L2: 8 L1: 6

*2 Person teams, 1 person works at a time. R KBS: L4: 70/53 L3: 53/35 L2: 35/25 L1: 25/15 Lunges: L4: Jumping Lunge L3: Jumping Lunge L2: Lunge L1: Lunge Bear Crawl: L4: 25' HS Walk L3: 50' Each L2: 25' Each L1: 25' Each/ :20 Plank Hold


March 01, 2019 Friday

Justice League

X-Men

Avengers


February 28, 2019 Thursday

Rest Day

Open Gym: 6am-8am & 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm (6:30-7:00 we will have 3 coaches on the floor. The skills class has been growing which is awesome, but we want to make sure we are spending enough time with everyone. Now if you are warmed up at 6:30, we will begin working with you at that time). At 7:00 we will stop and do a workout as a group. Also, we plan to do some skills classes off-site too. So always check this page.