July 1 – July 6, 2019

MondayTuesdayWednesdayThursdayFridaySaturday 30mins: 3RM Bench 5 “L” Laps for time 5RM Snatch – Time remaining: Max Reps Sled Push(135/90) Pre-Cycle Test A) 12:00 to find 3RM Deadlift – B) 12:00 AMRAP 2 Laps 20 Russian Twists (R/L =1) 20...

June 24 – June 29, 2019

MondayTuesdayWednesdayThursdayFridaySaturday TABATA Cal Row Plank Hold Suspended Bear Crawl Jump Squats Inverted Row A) 8:00 Strength 5-5-3-3 Power Snatch – B) 4 Rounds for Time (16:00 Cap) 6 Deadlifts (+10# per round) 6 Bottom Half Burpees 6 Laps OH Plate Carry...

June 17 – June 24, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 Strength 4-4-3-3-3 Bench Press 5×8 Wtd. RDL 5×16 DB Bent Over Row (8 per arm) 5×16 Wtd. KB Split Squat (53/35) (8 per leg) – B) 5:00 AMRAP 10 Broad Jumps 10 MB Slams 15 Abmat Sit Ups A) 8:00...

June 10 – June 15, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 8:00 5×3 Power Snatch 5×12 Jiu Jitsu Get Ups (6L/6R) – B) Descend the Ladder (15:00) 15,13,11,..3,1 MB Burpees MB Slams MB Sit Ups A) 8:00 Strength 4-4-3-3 Bench 4×12 SL Glute Bridge (6R/6L) –...

June 3 – June 8, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) Every 2:00 for 8:00 4×4 Power Snatch 4×20 MB Russian Twists – B) 16:00 AMRAP 20 Skaters 10 Wreckbag Over The Shoulders 4 KB Front Rack Carry 1 Lap Forward Run 1 Lap Backward Run 7 RFT (24:00 Cap) 5 Power...