August 19 – August 24, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Post-Cycle Test A) 12:00 to find 3RM Deadlift – B) 12:00 AMRAP 2 Laps (clockwise) 20 Med Ball Russian Twists (every other side) 20 Med Ball Reverse Lunges (10R/10L) Post-Cycle Test A) 14:00 to find 2000m Row Time Max...

August 12 – August 17, 2019

MondayTuesdayWednesdayThursdayFridaySaturday 26:00 AMRAP 500m Row 20 Medball G2O 20 Medball Side-2-Side Slams 4 “L” Laps New 45 Challengers: “Baseline” For Time: (13min cap) Buy In: 2 Laps 15-12-9 BW Squats KB Swings (26-35/20-26) Abmat Situps...

August 5 – August 10, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 8:00 2×3, 4×1 Deadlifts 87.5-90% – B) 7:00 5×3 Hang Snatch Power Shrugs 5×8 Lateral Lunge (4R/4L) – C) 7:00 AMRAP 6 KB Swings (70/53) 6 Burpees A) 2 Rounds for Time (10:00 Cap) 5 Wall...

July 29 – August 3, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 11:00 AMRAP 2 Laps Max set strict Pull Ups Max set Dips – B) 11:00 AMRAP 1:00 Handstand Hold 500m Row 3 Rounds for Time (24:00 Cap) 15 Squat Clean Thrusters (95/65) 3 Laps Plank Hold for time equal to run time...

July 22 – July 27, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Endurance Monday A) 12:00 EMOM 100m Row (no pause) 1 Lap 20 MB Slams – B) 12:00 EMOM 150m Row (pause) 2 Laps 25 MB Slams A) 12:00 Strength 6×3 Deadlifts @ 82.5% – B) 4 Rounds for Time (10:00 Cap) 10 BB...

July 15 – July 20, 2019

MondayTuesdayWednesdayThursdayFridaySaturday   A) 18:00 Strength 6×4 Deadlifts @ 77.5% 5×12 SA Strict Press (6R/6L) 5×10 Goblet Squat – B) 5:00 AMRAP 20 Skaters 40 Line Jumps 5 Rounds for Time (24:00 Cap) 16 Pistol Squats (8R/8L) 16 Burpees...