August 09, 2019 Friday

Deadlifts L4: 245/165 L3: 185/125 L2: 135/95 L1: 95/65 Box Jumps L4: 24/20, Completely over L3: 24/20 L2: 20/Plates L1: Plates Push-Ups L4: 20 L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups


August 08, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


August 07, 2019 Wednesday

5x4, Build in weight

Burpees L4: 60 L3: 50 L2: 40 L1: 32 or 50 Box Burpees Bike L4: 60/50 L3: 50/40 L2: 40/32 L1: 32/26


August 06, 2019 Tuesday

50' HS Walk/100' Bear Crawl 15/12 Cal Row 15 Wallballs 10 Ring Dips/RMU 12 DB Snatch 30 Double Unders 15 R KBS 15 Sit-Ups 10M Sled Push HS Walk L4: 50' HS Walk L3; 100' Bear Crawl L2: 100' Bear Crawl L1: 50' Bear Crawl Row L4: 18/15 L3; 15/12 L2: 12/10 L1: 10/8 Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Ring Dips L4: 6 Ring MU L3: 10 Ring Dips L2: 10 Banded Dips L1: 10 Box Dips DB Snatch L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Sit-Ups L4: 18 L3; 15 L2: 12 L1: 9 Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50

50' HS Walk/100' Bear Crawl 15/12 Cal Row 15 Wallballs 10 Ring Dips/RMU 12 DB Snatch 30 Double Unders 15 R KBS 15 Sit-Ups 10M Sled Push HS Walk L4: 50' HS Walk L3; 100' Bear Crawl L2: 100' Bear Crawl L1: 50' Bear Crawl Row L4: 18/15 L3; 15/12 L2: 12/10 L1: 10/8 Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Ring Dips L4: 6 Ring MU L3: 10 Ring Dips L2: 10 Banded Dips L1: 10 Box Dips DB Snatch L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Sit-Ups L4: 18 L3; 15 L2: 12 L1: 9 Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50

50' HS Walk/100' Bear Crawl 15/12 Cal Row 15 Wallballs 10 Ring Dips/RMU 12 DB Snatch 30 Double Unders 15 R KBS 15 Sit-Ups 10M Sled Push HS Walk L4: 50' HS Walk L3; 100' Bear Crawl L2: 100' Bear Crawl L1: 50' Bear Crawl Row L4: 18/15 L3; 15/12 L2: 12/10 L1: 10/8 Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Ring Dips L4: 6 Ring MU L3: 10 Ring Dips L2: 10 Banded Dips L1: 10 Box Dips DB Snatch L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Sit-Ups L4: 18 L3; 15 L2: 12 L1: 9 Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50

50' HS Walk/100' Bear Crawl 15/12 Cal Row 15 Wallballs 10 Ring Dips/RMU 12 DB Snatch 30 Double Unders 15 R KBS 15 Sit-Ups 10M Sled Push HS Walk L4: 50' HS Walk L3; 100' Bear Crawl L2: 100' Bear Crawl L1: 50' Bear Crawl Row L4: 18/15 L3; 15/12 L2: 12/10 L1: 10/8 Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Ring Dips L4: 6 Ring MU L3: 10 Ring Dips L2: 10 Banded Dips L1: 10 Box Dips DB Snatch L4: 70/50 L3; 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Sit-Ups L4: 18 L3; 15 L2: 12 L1: 9 Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50

Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50


August 05, 2019 Monday

L4: As written L3: As written/5x5 Strict Pull-Ups L2: 3 RFQ: 5 Negative Pull-Ups + 10 Bent Over Barbell Rows (Add weight if needed) L1: 10 Ring Rows + 10 Bent Over Barbell Rows (Add weight if needed)

Run L4: 400M L3: 400M L2: 300M L1: 200M Clean & Jerks L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45

L4: 10 V-Ups L3; 10 V-Ups L2: 10 In & Outs L1: 10 In & Outs Hollow-Superman L4: 10 L3; 10 L2: 5 Hollow Body Holds/5 Supermans L1: 5 Leg Lifts/5 Supermans


August 04, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


August 03, 2019 Saturday

2 Person Teams 3 RFT: 400M Run (Each) 20 Pass Thrus 500M/400M Row 40 DB Step-Ups (2 DBs Saol Standard) 30/24 Cal Bike *12 Sandbag Over Shoulder at some point each round R1: HS Hold R2: Hang From Cage R3: Hollow Hold Run L4: 400M L3: 400M L2: 300M L1: 200M Pass Thrus L4: Pass Thrus L3: Pass Thrus L2: Pass Thrus on Box L1: Pass Thrus on Box Row L4: 600/500 L3: 500/400 L2: 400/350 L1: 350/300 DB Step-Ups L4: 50/35 L3: 35/25 L2: 20/10 L1: Step-Ups *To a height where you can maintain glute activation Bike L4: 37/30 L3: 30/24 L2: 24/20 L1: 20/16 Sandbag Over Shoulder L4: 150/100 L3: 100/70 L2: 70/50 or Ball Slams @ 20/15 L1: 50/30 @ 15/10 L4: HS Hold L3: HS Hold L2: Plank Hold L1: Plank Hold on Box L4: Hang L3: Hang L2: Hang L1: Hang From Rings L4: Hollow Hold L3: Hollow Hold L2: Dead Bug Hold L1: Legs Up Hold


August 02, 2019 Friday

A. 5 Rounds For Max Reps: 1 - Max Bench Press at BW/70% 2 - Max Strict Pull-Ups *Rest as needed after each set of Strict Pull-Ups *30 Minute Cap Bench Press L4: BW/70% L3: BW/70% L2: 70%/50% L1: 50%/35% Strict Pull-Ups L4: Strict Pull-Ups L3: Strict Pull-Ups L2: Banded Strict Pull-Ups L1: Ring Rows

L4: 30/24 L3: 24/20 L2: 20/16 L1: 16/13


August 01, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


July 31, 2019 Wednesday

*Sub 2:30 Diane can do L4 L4: 275/185 L3: 225/155 L2:165/115 L1: 125/85 L4: Deficit HSPU 3"/1.5" L3: HSPU L2: AB Mat HSPU L1: Push-Ups/Box Push-Ups

3 RFQ 100' DB Single Arm OH Lunge (50'/S) 20 (10/S) Single Leg Hip Thrusts 15 Weighted Hip Extensions L4: 50/35 L3: 35/25 L2: 20/10 L1: Body Weight L4: 7 Glute Ham Raises L3: 15 Weighted Hip Extensions L2: Hip Extensions L1: Supermans


July 30, 2019 Tuesday

For Time: 3 RFT 3 Rope Climbs 40 Air Squats Then... 40 Burpee Box Jumps Then... 3 RFT 12/10 Cal Bike 50 Double Unders Then... 3 RFT: 10 DB Hang Power Cleans 15 Wallball Sit-Ups 20 Jumping Lunges *At some point 300M Sled Push (If we can't do a sled due to weather, 1500M/1200M Row) L4: Legless L3: 15' L2: 10' L1: 2:1 Ground To Stands/5:1 Ring Rows L4: 24 Pistols L3: 40 Air Squats L2: 40 Air Squats L1: 30 Air Squats Burpee Box Jumps L4: 50 @ 24/20 L3: 40 @ 24/20 L2: 30 @ 20/Plates L1: 30 Burpees Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 Double Unders L4: 80 L3: 50 L2: 150 Singles L1: 75 Singles DB Hang Power Cleans L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Wallball Sit-Ups L4: 30/20 L3: 20/14 L2: 10/8 L1: Sit-Ups Jumping Lunge L4: 30 L3: 20 L2: Walking Lunge L1: Step-Ups Sled: L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50


July 29, 2019 Monday

Build to a heavy complex: High Hang Snatch + Hang Snatch + Snatch

L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 4 Bar MU L3: 10 TTB L2: 10 Hanging Knee Raises L1: 10 Ab Mat Sit-Ups L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8


July 28, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


July 27, 2019 Saturday

*Partner A completes and entire round while partner B rests Burpees L4: 12 L3: 10 L2: 8 L1: 6 or 10 Box Burpees KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Bike L4: 12/10 L3: 10/8 L2: 8/7 L1: 6/5


July 26, 2019 Friday

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

GHDs L4: 15 L3: 10 L2: 15 Medball Sit-Ups L1: 15 Sit-Ups Farmer's Walk L4: 106/70 L3: 70/53 L2: 53/35 L1: 35/26 Reverse Bear Crawl L4: 100' L3: 100' L2: 50' L1: 50'


July 25, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


July 24, 2019 Wednesday

Sled L4: 235/190 L3: 190/145 L2: 145/100 (Push or Pull) L1: 100/70 (Push or Pull) Tire L4: Biggest L3: Big L2: Medium L1: Smaller HSPU L4: Deficit (4"/2") L3: HSPU L2: Ab Mat HSPU L1: Push-Ups/Pike Shoot Thrus L4: 20 L3: 15 L2: 15 w/ No dip or push-up (Pass Thru) L1: Box Shoot Thru/Pass Thru