July 30 – August 4, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A) 9:00 5-3-3-1-1-15 Front or Back Squat 10 Pushups between each set B) 7:00 75 situps for time rest 1:30 75 situps for time C) For time: (6:00 cap) 50 Burpees *BENCHMARKS* A) 5:00 Max Pullups Max Hollow Hold for time...

July 23 – July 28, 2018

MondayTuesdayWednesdayThursdayFridaySaturday For Time: (28min cap) Bile 25 Thrusters (115/65) Bile 14:00 4×10 Floor Press 4×5 Deadlift 4×10 Rear Support Squeeze 4x :30 Hollow Hold B) 10min Partner AMRAP: Partner 1: Row for meters Partner 2: 15 BW...

July 16 – July 21, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A. Strength: 6 Min EMOM: 4 Back Squats B. For Time (18min cap): (Partner Workout) 2000m Row 50 Shoulder Presses (95/55) 50 Pullups 75 Burpees 100 1/2 Jiu Jitsu Get-Ups TABATA! Over Box Jumps Row Half Burpees Hollow Hold...

July 9 – July 14, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A. Strength: 8 Min EMOM: 2 Back Squats B. For Time (15min cap): 6 “L” Laps 20 KB RDLs 30 Close Grip Pushups 40 KB Swings 6 “L” Laps 14:00 3×5 Front Squat 3×5 Strict Pullups 3×8 Push...

July 2 – July 7, 2018

MondayTuesdayWednesdayThursdayFridaySaturday 4:00 2×10 Back Squat @ 70% 3RM (de-load) 20 mins: 3 Push Press 3 Push Jerk 8 KB RDL (53/35) 500m Row 14:00 4 Giant Sets: 6 Bench Press 8 DB Row 6 Plate Pinch Walks For Time: (9min cap) 15 Plate V-Ups (25/15/10) 30 DUs...