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...

May 27 – June 1, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Plank Flutter Kicks/Butterfly Kicks Bodyweight Squats Pushups Burpees Pullups Hands on Head Walking Lunges Running Mountain Climbers Cross Arm Situps A) 10:00 6-5-5-5-4 Bench 10 1 KB OH Press (5R/5L) 12 KB Plank Pull...

May 20 – May 25, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 14:00 Strength 5 sets of 1 Power Snatch + 1 OH Squat x4 10 Wtd. Lateral Squat (5R/5L) 12 Dead Bugs (6R/6L) – B) 8:00 AMRAP 4 1/2 Lap Sprints (:10 Rest between sprints) 15 Leg Raises 25:00 EMOM 5 Bench Press 12...