ExerciseSetsRepsWeightCompleted
BENCH35/5/5+185
SNATCH52/2/2/2/2+45
CURL210-1555
SQUAT35/5/5+225
NECK HARNESS420+15
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+95
CLEAN53/3/3/3/3+135
WEIGHTED CHINS26-810
DEADLIFT35+275
NECK HARNESS420+15
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+187.5
SNATCH52/2/2/2/2+47.5
CURL210-1557.5
SQUAT35/5/5+230
NECK HARNESS420+15
ExerciseSetsRepsDAYSCompleted
FM CHINS83
FM PUSHUPS810
BURPEE CHALLENGE105
RING STATIC HOLD1015 seconds
HANDSTAND HOLD520 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
13 DOWN2013 DOWN1
SANDBAG SHOULDER AND SQUAT50502
SANDBAG HALF MILE50HALF MILE3
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG GET UP50 LBS505
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:BENCH5x455x455x953x1252x165
SQUAT5x455x455x953x1352x185
PRESS5x455x455x553x652x80
DEADLIFT5x1155x1355x1653x2052x235
BURGENER20x20x20x20x20x
CLEAN5x455x455x703x902x110
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+97.5
SNATCH52/2/2/2/2+47.5
WEIGHTED CHINS26-811
SQUAT35/5/5+235
NECK HARNESS420+16
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+190
CLEAN53/3/3/3/3+137.5
CURL210-1560
DEADLIFT35+280
NECK HARNESS420+16
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+100
SNATCH52/2/2/2/2+50
WEIGHTED CHINS26-812
SQUAT35/5/5+240
NECK HARNESS420+16
ExerciseSetsRepsDAYSCompleted
FM CHINS93
FM PUSHUPS910
BURPEE CHALLENGE107
RING STATIC HOLD1018 seconds
HANDSTAND HOLD525 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
5 PUSHUPS/5 HAGNING LEG RAISESBW-AMRAP5/57 MIN1
TABATA FRONT SQUAT458 ROUNDS20/102
5 BURPEES/10 PUSHUPSBW10 ROUNDS2
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG WAITERS WALK50 LBS SANDBAG MILE5
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x953x1252x165
SQUAT5x455x455x953x1352x185
PRESS5x455x455x553x652x80
DEADLIFT5x1155x1355x1653x2052x235
BURGENER20x20x20x20x20x
CLEAN5x455x455x703x902x110
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+192.5
SNATCH52/2/2/2/2+52.5
CURL210-1562.5
SQUAT35/5/5+245
NECK HARNESS420+17
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+102.5
CLEAN53/3/3/3/3+140
WEIGHTED CHINS26-813
DEADLIFT35+285
NECK HARNESS420+17
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+195
SNATCH52/2/2/2/2+55
CURL210-1565
SQUAT35/5/5+250
NECK HARNESS420+17
ExerciseSetsRepsDAYSCompleted
FM CHINS103
FM PUSHUPS1010
BURPEE CHALLENGE1010
RING STATIC HOLD1020 seconds
HANDSTAND HOLD530 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
13 DOWN2013 DOWN1
SANDBAG SHOULDER AND SQUAT50502
SANDBAG HALF MILE50HALF MILE3
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG GET UP50 LBS505
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x953x1352x170
SQUAT5x455x455x1003x1452x190
PRESS5x455x455x553x702x85
DEADLIFT5x1155x1355x1653x2102x240
BURGENER20x20x20x20x20x
CLEAN5x455x455x753x952x115
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+105
SNATCH52/2/2/2/2+57.5
WEIGHTED CHINS26-814
SQUAT35/5/5+255
NECK HARNESS420+18
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+197.5
CLEAN53/3/3/3/3+142.5
CURL210-1567.5
DEADLIFT35+290
NECK HARNESS420+18
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+107.5
SNATCH52/2/2/2/2+60
WEIGHTED CHINS26-815
SQUAT35/5/5+260
NECK HARNESS420+18
ExerciseSetsRepsDAYSCompleted
FM CHINS104
FM PUSHUPS1011
BURPEE CHALLENGE1012
RING STATIC HOLD1025 seconds
HANDSTAND HOLD535 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
5 PUSHUPS/5 HAGNING LEG RAISESBW-AMRAP5/57 MIN1
TABATA FRONT SQUAT458 ROUNDS20/102
5 BURPEES/10 PUSHUPSBW10 ROUNDS2
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG WAITERS WALK50 LBS SANDBAG MILE5
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x953x1352x170
SQUAT5x455x455x1003x1452x190
PRESS5x455x455x553x702x85
DEADLIFT5x1155x1355x1653x2102x240
BURGENER20x20x20x20x20x
CLEAN5x455x455x753x952x115
NOTES:
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+200
SNATCH52/2/2/2/2+65
CURL210-1570
SQUAT35/5/5+265
NECK HARNESS420+19
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+110
CLEAN53/3/3/3/3+145
WEIGHTED CHINS26-816
DEADLIFT35+295
NECK HARNESS420+19
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+202.5
SNATCH52/2/2/2/2+67.5
CURL210-1572.5
SQUAT35/5/5+270
NECK HARNESS420+19
ExerciseSetsRepsDAYSCompleted
FM CHINS124
FM PUSHUPS1211
BURPEE CHALLENGE1013
RING STATIC HOLD1028 seconds
HANDSTAND HOLD538 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
13 DOWN2013 DOWN1
SANDBAG SHOULDER AND SQUAT50502
SANDBAG HALF MILE50HALF MILE3
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG GET UP50 LBS505
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x1003x1402x175
SQUAT5x455x455x1053x1652x205
PRESS5x455x455x603x752x95
DEADLIFT5x1155x1355x1853x2252x270
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1002x120
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+112.5
SNATCH52/2/2/2/2+70
WEIGHTED CHINS26-817
SQUAT35/5/5+275
NECK HARNESS420+20
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+205
CLEAN53/3/3/3/3+147.5
CURL210-1575
DEADLIFT35+300
NECK HARNESS420+20
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+115
SNATCH52/2/2/2/2+72.5
WEIGHTED CHINS26-818
SQUAT35/5/5+280
NECK HARNESS420+20
ExerciseSetsRepsDAYSCompleted
FM CHINS105
FM PUSHUPS1012
BURPEE CHALLENGE1014
RING STATIC HOLD1030 seconds
HANDSTAND HOLD540 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
5 PUSHUPS/5 HAGNING LEG RAISESBW-AMRAP5/57 MIN1
TABATA FRONT SQUAT458 ROUNDS20/102
5 BURPEES/10 PUSHUPSBW10 ROUNDS2
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG WAITERS WALK50 LBS SANDBAG MILE5
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x1003x1402x175
SQUAT5x455x455x1053x1652x205
PRESS5x455x455x603x752x95
DEADLIFT5x1155x1355x1853x2252x270
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1002x120
NOTES:
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+207.5
SNATCH52/2/2/2/2+75
CURL210-1577.5
SQUAT35/5/5+285
NECK HARNESS420+21
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+117.5
CLEAN53/3/3/3/3+150
WEIGHTED CHINS26-819
DEADLIFT35+305
NECK HARNESS420+21
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+210
SNATCH52/2/2/2/2+77.5
CURL210-1580
SQUAT35/5/5+290
NECK HARNESS420+21
ExerciseSetsRepsDAYSCompleted
FM CHINS125
FM PUSHUPS1212
BURPEE CHALLENGE1015
RING STATIC HOLD1032 seconds
HANDSTAND HOLD542 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
13 DOWN2013 DOWN1
SANDBAG SHOULDER AND SQUAT50502
SANDBAG HALF MILE50HALF MILE3
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG GET UP50 LBS505
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x1003x1402x175
SQUAT5x455x455x1353x2002x255
PRESS5x455x455x653x802x100
DEADLIFT5x1155x1355x1853x2252x275
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1002x125
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+120
SNATCH52/2/2/2/2+80
WEIGHTED CHINS26-820
SQUAT35/5/5+295
NECK HARNESS420+22
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+212.5
CLEAN53/3/3/3/3+152.5
CURL210-1575
DEADLIFT35+310
NECK HARNESS420+22
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+122.5
SNATCH52/2/2/2/2+82.5
WEIGHTED CHINS26-821
SQUAT35/5/5+300
NECK HARNESS420+22
ExerciseSetsRepsDAYSCompleted
FM CHINS106
FM PUSHUPS1013
BURPEE CHALLENGE1015
RING STATIC HOLD1035 seconds
HANDSTAND HOLD545 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
5 PUSHUPS/5 HAGNING LEG RAISESBW-AMRAP5/57 MIN1
TABATA FRONT SQUAT458 ROUNDS20/102
5 BURPEES/10 PUSHUPSBW10 ROUNDS2
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG WAITERS WALK50 LBS SANDBAG MILE5
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x1003x1402x175
SQUAT5x455x455x1353x2002x255
PRESS5x455x455x653x802x100
DEADLIFT5x1155x1355x1853x2252x275
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1002x125
NOTES:
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+215
SNATCH52/2/2/2/2+85
CURL210-1585
SQUAT35/5/5+305
NECK HARNESS420+23
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+125
CLEAN53/3/3/3/3+155
WEIGHTED CHINS26-821
DEADLIFT35+315
NECK HARNESS420+23
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+217.5
SNATCH52/2/2/2/2+87.5
CURL210-1587.5
SQUAT35/5/5+310
NECK HARNESS420+23
ExerciseSetsRepsDAYSCompleted
FM CHINS126
FM PUSHUPS1213
BURPEE CHALLENGE1016
RING STATIC HOLD1038 seconds
HANDSTAND HOLD548 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
13 DOWN2013 DOWN1
SANDBAG SHOULDER AND SQUAT50502
SANDBAG HALF MILE50HALF MILE3
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG GET UP50 LBS505
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1652x195
SQUAT5x455x955x1355x1853x2252x285
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2252x295
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1052x135
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+127.5
SNATCH52/2/2/2/2+90
WEIGHTED CHINS26-823
SQUAT35/5/5+315
NECK HARNESS420+24
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+220
CLEAN53/3/3/3/3+157.5
CURL210-1590
DEADLIFT35+320
NECK HARNESS420+24
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+130
SNATCH52/2/2/2/2+92.5
WEIGHTED CHINS26-825
SQUAT35/5/5+320
NECK HARNESS420+24
ExerciseSetsRepsDAYSCompleted
FM CHINS107
FM PUSHUPS1014
BURPEE CHALLENGE1017
RING STATIC HOLD1040 seconds
HANDSTAND HOLD550 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
5 PUSHUPS/5 HAGNING LEG RAISESBW-AMRAP5/57 MIN1
TABATA FRONT SQUAT458 ROUNDS20/102
5 BURPEES/10 PUSHUPSBW10 ROUNDS2
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG WAITERS WALK50 LBS SANDBAG MILE5
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1652x195
SQUAT5x455x955x1355x1853x2252x285
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2252x295
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1052x135
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+222.5
SNATCH52/2/2/2/2+95
CURL210-1592.5
SQUAT35/5/5+325
NECK HARNESS420+25
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+132.5
CLEAN53/3/3/3/3+160
WEIGHTED CHINS26-825
DEADLIFT35+325
NECK HARNESS420+25
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+225
SNATCH52/2/2/2/2+100
CURL210-1595
SQUAT35/5/5+330
NECK HARNESS420+25
ExerciseSetsRepsDAYSCompleted
FM CHINS127
FM PUSHUPS1214
BURPEE CHALLENGE1018
RING STATIC HOLD1042 seconds
HANDSTAND HOLD552 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
13 DOWN2013 DOWN1
SANDBAG SHOULDER AND SQUAT50502
SANDBAG HALF MILE50HALF MILE3
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG GET UP50 LBS505
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1652x195
SQUAT5x455x955x1355x1853x2252x285
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2252x295
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1052x135
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+127.5
SNATCH52/2/2/2/2+102.5
WEIGHTED CHINS26-826
SQUAT35/5/5+335
NECK HARNESS420+26
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+227.5
CLEAN53/3/3/3/3+162.5
CURL210-1597.5
DEADLIFT35+330
NECK HARNESS420+26
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+135
SNATCH52/2/2/2/2+105
WEIGHTED CHINS26-827
SQUAT35/5/5+340
NECK HARNESS420+26
ExerciseSetsRepsDAYSCompleted
FM CHINS108
FM PUSHUPS1015
BURPEE CHALLENGE1019
RING STATIC HOLD1045 seconds
HANDSTAND HOLD555 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
5 PUSHUPS/5 HAGNING LEG RAISESBW-AMRAP5/57 MIN1
TABATA FRONT SQUAT458 ROUNDS20/102
5 BURPEES/10 PUSHUPSBW10 ROUNDS2
15 TUCK JUMPS/15 SIT UPS X 10BW FOR 10 ROUNDS15/154
SANDBAG WAITERS WALK50 LBS SANDBAG MILE5
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1652x195
SQUAT5x455x955x1355x1853x2252x285
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2252x295
BURGENER20x20x20x20x20x
CLEAN5x455x455x853x1052x135
NOTES:END OF CYCLEExerciseSetsRepsWeightCompleted
BENCH35/5/5+230
SNATCH52/2/2/2/2+110
CURL210-15100
SQUAT35/5/5+342.5
NECK HARNESS420+27
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+137.5
CLEAN53/3/3/3/3+165
WEIGHTED CHINS26-828
DEADLIFT35+335
NECK HARNESS420+27
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+232.5
SNATCH52/2/2/2/2+112.5
CURL210-15101
SQUAT35/5/5+345
NECK HARNESS420+27
ExerciseSetsRepsDAYSCompleted
FM CHINS128
FM PUSHUPS1215
BURPEE CHALLENGE1020
RING STATIC HOLD1048 seconds
HANDSTAND HOLD558 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
200 SWINGS252001
FRONT, BACK, GO TABATABW20/105 MIN2
13 DOWN LUNGES/BURPEESBW13 DOWN3
5 MOUNTAIN CLIMBERS + 1 BURPEEBW FOR 25 ROUNDS5/14
SLED SPRINTS 40 YARDS WITH 25 LBS205
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1752x205
SQUAT5x455x955x1355x1853x2353x2752x305
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2253x2752X305
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1152x140
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+140
SNATCH52/2/2/2/2+115
WEIGHTED CHINS26-829
SQUAT35/5/5+347.5
NECK HARNESS420+28
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+235
CLEAN53/3/3/3/3+170
CURL210-15102
DEADLIFT35+340
NECK HARNESS420+28
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+142.5
SNATCH52/2/2/2/2+117.5
WEIGHTED CHINS26-830
SQUAT35/5/5+350
NECK HARNESS420+28
ExerciseSetsRepsDAYSCompleted
FM CHINS109
FM PUSHUPS1016
BURPEE CHALLENGE1021
RING STATIC HOLD1050 seconds
HANDSTAND HOLD560 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
JUMP SQUATSBW1501
TABATA FRONT SQUAT458 ROUNDS20/102
400M SANDBAG WAITERS WALK W/ 1 BURPEE EVERY 10 STEPS50 LBS
SANDBAG400M2
SANDBAG SUICIDE SHUTTLE50 LBS SANDBAG44
100M SANDBAG WAITERS WALK/35 SANDBAD SQUATS50 LBS SANDBAG45
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1752x205
SQUAT5x455x955x1355x1853x2353x2752x305
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2253x2752X305
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1152x140
NOTES:
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+237.5
SNATCH52/2/2/2/2+120
CURL210-15103
SQUAT35/5/5+352.5
NECK HARNESS420+29
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+145
CLEAN53/3/3/3/3+175
WEIGHTED CHINS26-831
DEADLIFT35+345
NECK HARNESS420+29
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+232.5
SNATCH52/2/2/2/2+122.5
CURL210-15101
SQUAT35/5/5+355
NECK HARNESS420+29
ExerciseSetsRepsDAYSCompleted
FM CHINS129
FM PUSHUPS1216
BURPEE CHALLENGE1022
RING STATIC HOLD1052 seconds
HANDSTAND HOLD660 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
200 SWINGS252001
FRONT, BACK, GO TABATABW20/105 MIN2
13 DOWN LUNGES/BURPEESBW13 DOWN3
5 MOUNTAIN CLIMBERS + 1 BURPEEBW FOR 25 ROUNDS5/14
SLED SPRINTS 40 YARDS WITH 25 LBS205
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1852x215
SQUAT5x455x955x1355x1853x2353x2752x315
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2253x2752X305
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1152x140
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+147.5
SNATCH52/2/2/2/2+125
WEIGHTED CHINS26-832
SQUAT35/5/5+357.5
NECK HARNESS420+30
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+242.5
CLEAN53/3/3/3/3+180
CURL210-15105
DEADLIFT35+350
NECK HARNESS420+30
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+150
SNATCH52/2/2/2/2+127.5
WEIGHTED CHINS26-833
SQUAT35/5/5+360
NECK HARNESS420+30
ExerciseSetsRepsDAYSCompleted
FM CHINS1010
FM PUSHUPS1017
BURPEE CHALLENGE1023
RING STATIC HOLD1055 seconds
HANDSTAND HOLD760 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
JUMP SQUATSBW1501
TABATA FRONT SQUAT458 ROUNDS20/102
400M SANDBAG WAITERS WALK W/ 1 BURPEE EVERY 10 STEPS50 LBS
SANDBAG400M2
SANDBAG SUICIDE SHUTTLE50 LBS SANDBAG44
100M SANDBAG WAITERS WALK/35 SANDBAD SQUATS50 LBS SANDBAG45
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x215
SQUAT5x455x955x1355x1853x2353x2752x315
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2253x2752X305
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1152x140
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+245
SNATCH52/2/2/2/2+130
CURL210-15106
SQUAT35/5/5+362.5
NECK HARNESS420+31
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+152.5
CLEAN53/3/3/3/3+182.5
WEIGHTED CHINS26-834
DEADLIFT35+355
NECK HARNESS420+31
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+247.5
SNATCH52/2/2/2/2+132.5
CURL210-15107
SQUAT35/5/5+365
NECK HARNESS420+31
ExerciseSetsRepsDAYSCompleted
FM CHINS1210
FM PUSHUPS1217
BURPEE CHALLENGE1024
RING STATIC HOLD1057 seconds
HANDSTAND HOLD760 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
200 SWINGS252001
FRONT, BACK, GO TABATABW20/105 MIN2
13 DOWN LUNGES/BURPEESBW13 DOWN3
5 MOUNTAIN CLIMBERS + 1 BURPEEBW FOR 25 ROUNDS5/14
SLED SPRINTS 40 YARDS WITH 25 LBS205
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1852x215
SQUAT5x455x955x1355x1853x2353x2752x315
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2253x2752X305
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1152x140
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+155
SNATCH52/2/2/2/2+135
WEIGHTED CHINS26-835
SQUAT35/5/5+367.5
NECK HARNESS420+32
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+250
CLEAN53/3/3/3/3+185
CURL210-15108
DEADLIFT35+360
NECK HARNESS420+32
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+157.5
SNATCH52/2/2/2/2+137.5
WEIGHTED CHINS26-836
SQUAT35/5/5+370
NECK HARNESS420+32
ExerciseSetsRepsDAYSCompleted
FM CHINS1011
FM PUSHUPS1018
BURPEE CHALLENGE1024
RING STATIC HOLD1060 seconds
HANDSTAND HOLD860 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
JUMP SQUATSBW1501
TABATA FRONT SQUAT458 ROUNDS20/102
400M SANDBAG WAITERS WALK W/ 1 BURPEE EVERY 10 STEPS50 LBS
SANDBAG400M2
SANDBAG SUICIDE SHUTTLE50 LBS SANDBAG44
100M SANDBAG WAITERS WALK/35 SANDBAD SQUATS50 LBS SANDBAG45
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x215
SQUAT5x455x955x1355x1853x2353x2752x315
PRESS5x455x455x653x852x105
DEADLIFT5x1155x1355x1853x2253x2752X305
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1152x140
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+252.5
SNATCH52/2/2/2/2+140
CURL210-15109
SQUAT35/5/5+372.5
NECK HARNESS420+33
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+160
CLEAN53/3/3/3/3+187.5
WEIGHTED CHINS26-837
DEADLIFT35+365
NECK HARNESS420+33
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+255
SNATCH52/2/2/2/2+142.5
CURL210-15110
SQUAT35/5/5+375
NECK HARNESS420+33
ExerciseSetsRepsDAYSCompleted
FM CHINS1211
FM PUSHUPS1218
BURPEE CHALLENGE1026
RING STATIC HOLD1060 seconds
HANDSTAND HOLD960 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
200 SWINGS252001
FRONT, BACK, GO TABATABW20/105 MIN2
13 DOWN LUNGES/BURPEESBW13 DOWN3
5 MOUNTAIN CLIMBERS + 1 BURPEEBW FOR 25 ROUNDS5/14
SLED SPRINTS 40 YARDS WITH 25 LBS205
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x225
SQUAT5x455x955x1355x1853x2353x2752x3152x345
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X335
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1352x155
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+162.5
SNATCH52/2/2/2/2+145
WEIGHTED CHINS26-838
SQUAT35/5/5+377.5
NECK HARNESS420+34
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+250
CLEAN53/3/3/3/3+190
CURL210-15111
DEADLIFT35+370
NECK HARNESS420+34
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+165
SNATCH52/2/2/2/2+147.5
WEIGHTED CHINS26-839
SQUAT35/5/5+380
NECK HARNESS420+34
ExerciseSetsRepsDAYSCompleted
FM CHINS1012
FM PUSHUPS1019
BURPEE CHALLENGE1027
RING STATIC HOLD1060 seconds
HANDSTAND HOLD1060 seconds
ExerciseWEIGHTRepsTIMEDAYSCompleted
JUMP SQUATSBW1501
TABATA FRONT SQUAT458 ROUNDS20/102
400M SANDBAG WAITERS WALK W/ 1 BURPEE EVERY 10 STEPS50 LBS
SANDBAG400M2
SANDBAG SUICIDE SHUTTLE50 LBS SANDBAG44
100M SANDBAG WAITERS WALK/35 SANDBAD SQUATS50 LBS SANDBAG45
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x225
SQUAT5x455x955x1355x1853x2353x2752x3152x345
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X335
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1352x155
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+260
SNATCH52/2/2/2/2+150
CURL210-15112
SQUAT35/5/5+382.5
NECK HARNESS420+35
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+167.5
CLEAN53/3/3/3/3+195
WEIGHTED CHINS26-840
DEADLIFT35+375
NECK HARNESS420+35
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+265
SNATCH52/2/2/2/2+152.5
CURL210-15113
SQUAT35/5/5+385
NECK HARNESS420+35
ExerciseSetsRepsDAYSCompleted
FM CHINS1212
FM PUSHUPS1219
BURPEE CHALLENGE1028
RING STATIC HOLD1065 seconds
HPSU101 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
200 SWINGS252001
FRONT, BACK, GO TABATABW20/105 MIN2
13 DOWN LUNGES/BURPEESBW13 DOWN3
5 MOUNTAIN CLIMBERS + 1 BURPEEBW FOR 25 ROUNDS5/14
SLED SPRINTS 40 YARDS WITH 25 LBS205
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x225
SQUAT5x455x955x1355x1853x2353x2752x3152x345
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X335
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1352x155
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+170
SNATCH52/2/2/2/2+155
WEIGHTED CHINS26-841
SQUAT35/5/5+387.5
NECK HARNESS420+36
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+265
CLEAN53/3/3/3/3+200
CURL210-15111
DEADLIFT35+380
NECK HARNESS420+36
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+172.5
SNATCH52/2/2/2/2+157.5
WEIGHTED CHINS26-842
SQUAT35/5/5+390
NECK HARNESS420+36
ExerciseSetsRepsDAYSCompleted
FM CHINS1013
FM PUSHUPS1020
BURPEE CHALLENGE1029
RING STATIC HOLD1075 seconds
HPSU5/51/2 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
JUMP SQUATSBW1501
TABATA FRONT SQUAT458 ROUNDS20/102
400M SANDBAG WAITERS WALK W/ 1 BURPEE EVERY 10 STEPS50 LBS
SANDBAG400M2
SANDBAG SUICIDE SHUTTLE50 LBS SANDBAG44
100M SANDBAG WAITERS WALK/35 SANDBAD SQUATS50 LBS SANDBAG45
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x225
SQUAT5x455x955x1355x1853x2353x2752x3152x345
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X335
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1352x155
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+267.5
SNATCH52/2/2/2/2+160
CURL210-15115
SQUAT35/5/5+402.5
NECK HARNESS420+37
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+175
CLEAN53/3/3/3/3+202.5
WEIGHTED CHINS26-843
DEADLIFT35+385
NECK HARNESS420+37
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+270
SNATCH52/2/2/2/2+162.5
CURL210-15116
SQUAT35/5/5+405
NECK HARNESS420+37
ExerciseSetsRepsDAYSCompleted
FM CHINS1213
FM PUSHUPS1220
BURPEE CHALLENGE1029
RING STATIC HOLD1080 seconds
HPSU5/52/3 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
200 SWINGS252001
FRONT, BACK, GO TABATABW20/105 MIN2
13 DOWN LUNGES/BURPEESBW13 DOWN3
5 MOUNTAIN CLIMBERS + 1 BURPEEBW FOR 25 ROUNDS5/14
SLED SPRINTS 40 YARDS WITH 25 LBS205
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x225
SQUAT5x455x955x1355x1853x2353x2752x3152x345
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X335
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1352x155
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+177.5
SNATCH52/2/2/2/2+165
WEIGHTED CHINS26-844
SQUAT35/5/5+407.5
NECK HARNESS420+38
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+275
CLEAN53/3/3/3/3+205
CURL210-15117
DEADLIFT35+390
NECK HARNESS420+38
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+180
SNATCH52/2/2/2/2+167.5
WEIGHTED CHINS26-845
SQUAT35/5/5+410
NECK HARNESS420+38
ExerciseSetsRepsDAYSCompleted
FM CHINS1014
FM PUSHUPS1021
BURPEE CHALLENGE1030
RING STATIC HOLD1085 seconds
HPSU103 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
JUMP SQUATSBW1501
TABATA FRONT SQUAT458 ROUNDS20/102
400M SANDBAG WAITERS WALK W/ 1 BURPEE EVERY 10 STEPS50 LBS
SANDBAG400M2
SANDBAG SUICIDE SHUTTLE50 LBS SANDBAG44
100M SANDBAG WAITERS WALK/35 SANDBAD SQUATS50 LBS SANDBAG45
50 BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x225
SQUAT5x455x955x1355x1853x2353x2752x3152x345
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X335
BURGENER20x20x20x20x20x
CLEAN5x455x755x953x1352x155
NOTES:END OF CYCLE
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+280
SNATCH52/2/2/2/2+170
CURL210-15118
SQUAT35/5/5+412
NECK HARNESS420+39
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+181.5
CLEAN53/3/3/3/3+202.5
WEIGHTED CHINS26-843
DEADLIFT35+394
NECK HARNESS420+39
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+282
SNATCH52/2/2/2/2+171
CURL210-15119
SQUAT35/5/5+414
NECK HARNESS420+39
ExerciseSetsRepsDAYSCompleted
FM CHINS1214
FM PUSHUPS1221
BURPEE CHALLENGE1031
RING STATIC HOLD1085 seconds
HPSU5/53/4 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Lunges/5 BurpeesBWAMRAP 10/55 min1
20 Mountain Climbers/ 5 BurpeesBWAMRAP 20/55 MIN2
500/400/300/200/100On RowerSetting 4Row indicated meters3
Sandbag BurpeeSandbag10 Down4
Sandbag clean and press x 3/ Overhead Squat x 3 SandbagAMRAP
3/37 Min5
75 BURPEESBW756
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+183
SNATCH52/2/2/2/2+172
WEIGHTED CHINS26-846
SQUAT35/5/5+416
NECK HARNESS420+40
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+284
CLEAN53/3/3/3/3+210
CURL210-15120
DEADLIFT35+398
NECK HARNESS420+40
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+184.5
SNATCH52/2/2/2/2+173
WEIGHTED CHINS26-847
SQUAT35/5/5+418
NECK HARNESS420+40
ExerciseSetsRepsDAYSCompleted
FM CHINS1015
FM PUSHUPS1022
BURPEE CHALLENGE1032
RING STATIC HOLD1090 seconds
HPSU104 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Double Unders/ 3 BurpeesBWAMRAP5 Min1
5x 300M RowSetting 45 ROUNDS
120 Second Rest2
Kettlebell Swing/Sandbag Burpee45 LBS Kettlebell 50 LBS
SANDBAG10 Down3
Sandbag Mile50 LBS SANDBAG4
Thrusters/Burpees9521-15-95
75BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+286
SNATCH52/2/2/2/2+174
CURL210-15121
SQUAT35/5/5+420
NECK HARNESS420+41
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+186
CLEAN53/3/3/3/3+212.5
WEIGHTED CHINS26-848
DEADLIFT35+402
NECK HARNESS420+41
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+288
SNATCH52/2/2/2/2+175
CURL210-15122
SQUAT35/5/5+422
NECK HARNESS420+41
ExerciseSetsRepsDAYSCompleted
FM CHINS1215
FM PUSHUPS1222
BURPEE CHALLENGE1033
RING STATIC HOLD1095 seconds
HPSU5/54/5 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Lunges/5 BurpeesBWAMRAP 10/55 min1
20 Mountain Climbers/ 5 BurpeesBWAMRAP 20/55 MIN2
500/400/300/200/100
On RowerSetting 4Row indicated meters3
Sandbag BurpeeSandbag10 Down4
Sandbag clean and press x 3/ Overhead Squat x 3 SandbagAMRAP
3/37 Min5
75 BURPEESBW756
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+187.5
SNATCH52/2/2/2/2+176
WEIGHTED CHINS26-849
SQUAT35/5/5+424
NECK HARNESS420+42
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+290
CLEAN53/3/3/3/3+215
CURL210-15123
DEADLIFT35+406
NECK HARNESS420+42
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+189
SNATCH52/2/2/2/2+177
WEIGHTED CHINS26-850
SQUAT35/5/5+426
NECK HARNESS420+42
ExerciseSetsRepsDAYSCompleted
FM CHINS1016
FM PUSHUPS1023
BURPEE CHALLENGE1034
RING STATIC HOLD10100 seconds
HPSU105 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Double Unders/ 3 BurpeesBWAMRAP5 Min1
5x 300M RowSetting 45 ROUNDS
120 Second Rest2
Kettlebell Swing/Sandbag Burpee45 LBS Kettlebell 50 LBS
SANDBAG10 Down3
Sandbag Mile50 LBS SANDBAG4
Thrusters/Burpees9521-15-95
75BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+292
SNATCH52/2/2/2/2+178
CURL210-15124
SQUAT35/5/5+428
NECK HARNESS420+43
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+190.5
CLEAN53/3/3/3/3+217.5
WEIGHTED CHINS26-851
DEADLIFT35+410
NECK HARNESS420+43
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+294
SNATCH52/2/2/2/2+179
CURL210-15125
SQUAT35/5/5+430
NECK HARNESS420+43
ExerciseSetsRepsDAYSCompleted
FM CHINS1216
FM PUSHUPS1223
BURPEE CHALLENGE1034
RING STATIC HOLD10105 seconds
HPSU5/55/6 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Lunges/5 BurpeesBWAMRAP 10/55 min1
20 Mountain Climbers/ 5 BurpeesBWAMRAP 20/55 MIN2
500/400/300/200/100
On RowerSetting 4Row indicated meters3
Sandbag BurpeeSandbag10 Down4
Sandbag clean and press x 3/ Overhead Squat x 3 SandbagAMRAP
3/37 Min5
75 BURPEESBW756
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+192
SNATCH52/2/2/2/2+180
WEIGHTED CHINS26-852
SQUAT35/5/5+432
NECK HARNESS420+44
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+296
CLEAN53/3/3/3/3+220
CURL210-15126
DEADLIFT35+414
NECK HARNESS420+44
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+193.5
SNATCH52/2/2/2/2+181
WEIGHTED CHINS26-853
SQUAT35/5/5+434
NECK HARNESS420+44
ExerciseSetsRepsDAYSCompleted
FM CHINS1017
FM PUSHUPS1024
BURPEE CHALLENGE1035
RING STATIC HOLD10110 seconds
HPSU106 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Double Unders/ 3 BurpeesBWAMRAP5 Min1
5x 300M RowSetting 45 ROUNDS
120 Second Rest2
Kettlebell Swing/Sandbag Burpee45 LBS Kettlebell 50 LBS
SANDBAG10 Down3
Sandbag Mile50 LBS SANDBAG4
Thrusters/Burpees9521-15-95
75BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+298
SNATCH52/2/2/2/2+182
CURL210-15127
SQUAT35/5/5+436
NECK HARNESS420+45
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+195
CLEAN53/3/3/3/3+222.5
WEIGHTED CHINS26-854
DEADLIFT35+418
NECK HARNESS420+45
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+300
SNATCH52/2/2/2/2+183
CURL210-15128
SQUAT35/5/5+442
NECK HARNESS420+45
ExerciseSetsRepsDAYSCompleted
FM CHINS1217
FM PUSHUPS1224
BURPEE CHALLENGE1036
RING STATIC HOLD10110 seconds
HPSU5/56/7 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Lunges/5 BurpeesBWAMRAP 10/55 min1
20 Mountain Climbers/ 5 BurpeesBWAMRAP 20/55 MIN2
500/400/300/200/100
On RowerSetting 4Row indicated meters3
Sandbag BurpeeSandbag10 Down4
Sandbag clean and press x 3/ Overhead Squat x 3 SandbagAMRAP
3/37 Min5
75 BURPEESBW756
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+196.5
SNATCH52/2/2/2/2+184
WEIGHTED CHINS26-855
SQUAT35/5/5+440
NECK HARNESS420+46
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+302
CLEAN53/3/3/3/3+225
CURL210-15129
DEADLIFT35+422
NECK HARNESS420+46
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+198
SNATCH52/2/2/2/2+185
WEIGHTED CHINS26-856
SQUAT35/5/5+442
NECK HARNESS420+46
ExerciseSetsRepsDAYSCompleted
FM CHINS1018
FM PUSHUPS1025
BURPEE CHALLENGE1037
RING STATIC HOLD10120 seconds
HPSU107 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Double Unders/ 3 BurpeesBWAMRAP5 Min1
5x 300M RowSetting 45 ROUNDS
120 Second Rest2
Kettlebell Swing/Sandbag Burpee45 LBS Kettlebell 50 LBS
SANDBAG10 Down3
Sandbag Mile50 LBS SANDBAG4
Thrusters/Burpees9521-15-95
75BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+304
SNATCH52/2/2/2/2+186
CURL210-15130
SQUAT35/5/5+444
NECK HARNESS420+47
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+199.5
CLEAN53/3/3/3/3+227.5
WEIGHTED CHINS26-857
DEADLIFT35+426
NECK HARNESS420+47
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+306
SNATCH52/2/2/2/2+187
CURL210-15131
SQUAT35/5/5+446
NECK HARNESS420+47
ExerciseSetsRepsDAYSCompleted
FM CHINS1218
FM PUSHUPS1225
BURPEE CHALLENGE1037
RING STATIC HOLD10125 seconds
HPSU5/57/8 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Lunges/5 BurpeesBWAMRAP 10/55 min1
20 Mountain Climbers/ 5 BurpeesBWAMRAP 20/55 MIN2
500/400/300/200/100
On RowerSetting 4Row indicated meters3
Sandbag BurpeeSandbag10 Down4
Sandbag clean and press x 3/ Overhead Squat x 3 SandbagAMRAP
3/37 Min5
75 BURPEESBW756
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X375
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+201
SNATCH52/2/2/2/2+188
WEIGHTED CHINS26-858
SQUAT35/5/5+448
NECK HARNESS420+48
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+308
CLEAN53/3/3/3/3+230
CURL210-15132
DEADLIFT35+430
NECK HARNESS420+48
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+202.5
SNATCH52/2/2/2/2+189
WEIGHTED CHINS26-859
SQUAT35/5/5+450
NECK HARNESS420+48
ExerciseSetsRepsDAYSCompleted
FM CHINS1019
FM PUSHUPS1026
BURPEE CHALLENGE1039
RING STATIC HOLD10130 seconds
HPSU108 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Double Unders/ 3 BurpeesBWAMRAP5 Min1
5x 300M RowSetting 45 ROUNDS
120 Second Rest2
Kettlebell Swing/Sandbag Burpee45 LBS Kettlebell 50 LBS
SANDBAG10 Down3
Sandbag Mile50 LBS SANDBAG4
Thrusters/Burpees9521-15-95
75BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+310
SNATCH52/2/2/2/2+190
CURL210-15133
SQUAT35/5/5+452
NECK HARNESS420+49
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+199.5
CLEAN53/3/3/3/3+232.5
WEIGHTED CHINS26-860
DEADLIFT35+434
NECK HARNESS420+49
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+312
SNATCH52/2/2/2/2+191
CURL210-15134
SQUAT35/5/5+454
NECK HARNESS420+49
ExerciseSetsRepsDAYSCompleted
FM CHINS1218
FM PUSHUPS1225
BURPEE CHALLENGE1039
RING STATIC HOLD10140 seconds
HPSU5/58/9 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Lunges/5 BurpeesBWAMRAP 10/55 min1
20 Mountain Climbers/ 5 BurpeesBWAMRAP 20/55 MIN2
500/400/300/200/100
On RowerSetting 4Row indicated meters3
Sandbag BurpeeSandbag10 Down4
Sandbag clean and press x 3/ Overhead Squat x 3 SandbagAMRAP
3/37 Min5
75 BURPEESBW756
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X375
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+205.5
SNATCH52/2/2/2/2+192
WEIGHTED CHINS26-861
SQUAT35/5/5+446
NECK HARNESS420+50
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+314
CLEAN53/3/3/3/3+235
CURL210-15135
DEADLIFT35+438
NECK HARNESS420+50
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+207
SNATCH52/2/2/2/2+193
WEIGHTED CHINS26-862
SQUAT35/5/5+458
NECK HARNESS420+50
ExerciseSetsRepsDAYSCompleted
FM CHINS1020
FM PUSHUPS1027
BURPEE CHALLENGE1040
RING STATIC HOLD10145 seconds
HPSU109 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
10 Double Unders/ 3 BurpeesBWAMRAP5 Min1
5x 300M RowSetting 45 ROUNDS
120 Second Rest2
Kettlebell Swing/Sandbag Burpee45 LBS Kettlebell 50 LBS
SANDBAG10 Down3
Sandbag Mile50 LBS SANDBAG4
Thrusters/Burpees9521-15-95
75BURPEESBW506
JUMP ROPE-AMRAP20 MINMORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x385
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X350
BURGENER20x20x20x20x20x45x595x2
CLEAN5x455x755x953x1352x175
NOTES:END OF CYCLEExerciseSetsRepsWeightCompleted
BENCH35/5/5+315.5
SNATCH52/2/2/2/2+194
CURL210-15135.5
SQUAT35/5/5+459.5
NECK HARNESS420+51
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+208
CLEAN53/3/3/3/3+236
WEIGHTED CHINS26-862.5
DEADLIFT35+441
NECK HARNESS420+51
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+317
SNATCH52/2/2/2/2+195
CURL210-15136
SQUAT35/5/5+461
NECK HARNESS420+51
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@15 LBS
FM RING PUSHUPS1015
BURPEE CHALLENGE850
RING DIPS1010
HPSU1010 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
4 Rounds for time5 Pullups
5 Dips
5 DB Thrusters20 lbs weighted vest/ 65 lbs DB5/5/5 for 4
roundsFor Time1
800 M Sandbag Run50 LBS Sandbag800 MFor Time2
Heavy Fran135 LBS15/12/9For Time3
20 rounds of 200 Ft Farmers Walk135 LBS20 rounds of 200 FtFor
Time4
5 Rounds of
5 Tire Flips
10 Burpees Tire/BW5 rounds of 5 flips & 10 BurpeesFor
Time5
100 BURPEES BW100FOR TIME6
JUMP ROPE & Row 1500M -
-AMRAP
Setting 420 MIN
For Time EVERY MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x275
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X390
BURGENER20x20x20x20x20x45x595x2135x2
CLEAN5x455x755x953x1352x1752x200
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+209
SNATCH52/2/2/2/2+196
WEIGHTED CHINS26-863
SQUAT35/5/5+462.5
NECK HARNESS420+52
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+318.5
CLEAN53/3/3/3/3+237
CURL210-15136.5
DEADLIFT35+444
NECK HARNESS420+52
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+210
SNATCH52/2/2/2/2+197
WEIGHTED CHINS26-863.5
SQUAT35/5/5+464
NECK HARNESS420+52
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@ 16 LBS
FM RING PUSHUPS1016
BURPEE CHALLENGE755
RING DIPS1210
HPSU1010
ExerciseWEIGHTRepsTIMEDAYSCompleted
Waiters Walk with
Sandbag50 LBS SANDBAG MileFor Time1
20 Sled Sprints25 LBS for 50 Yards20@50 Yards For Time2
10 rounds of Yoke Walks for 50 yards200 LBS5 Rounds of 50
yardsFor Time3
20 Prowler Push Sprints50 LBS for 50 Yards20@50 Yards For
Time4
Walking Lunge50 LBS SANDBAG Overhead MileFor Time5
150 BurpeesBW100For Time6
JUMP ROPE
10 Rounds Heavy Bag Work-
--AMRAP45 sec Rounds20 MIN
45 work/ 1 restEVERY
MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752x3152x390
BURGENER20x20x20x20x20x45x595x22x135
CLEAN5x455x755x953x1352x1752x200
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+320
SNATCH52/2/2/2/2+198
CURL210-15137
SQUAT35/5/5+465.5
NECK HARNESS420+53
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+211
CLEAN53/3/3/3/3+238
WEIGHTED CHINS26-864
DEADLIFT35+447
NECK HARNESS420+53
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+321.5
SNATCH52/2/2/2/2+199
CURL210-15137.5
SQUAT35/5/5+467
NECK HARNESS420+53
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@17 LBS
FM RING PUSHUPS1017
BURPEE CHALLENGE660
RING DIPS1011
HPSU1010 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
4 Rounds for time
5 Pullups
5 Dips
5 DB Thrusters20 lbs weighted vest/ 65 lbs DB5/5/5 for 4
roundsFor Time1
800 M Sandbag Run50 LBS Sandbag800 MFor Time2
Heavy Fran135 LBS15/12/9For Time3
20 rounds of 200 Ft Farmers Walk135 LBS20 rounds of 200 FtFor
Time4
5 Rounds of
5 Tire Flips
10 Burpees Tire/BW5 rounds of 5 flips & 10 BurpeesFor
Time5
100 BURPEES BW100FOR TIME6
JUMP ROPE &
Row 1500M -
-AMRAP
Setting 420 MIN
For Time EVERY MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x275
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X390
BURGENER20x20x20x20x20x45x595x2135x2
CLEAN5x455x755x953x1352x1752x200
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+212
SNATCH52/2/2/2/2+200
WEIGHTED CHINS26-864.5
SQUAT35/5/5+468.5
NECK HARNESS420+54
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+323
CLEAN53/3/3/3/3+239
CURL210-15138
DEADLIFT35+450
NECK HARNESS420+54
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+213
SNATCH52/2/2/2/2+201
WEIGHTED CHINS26-865
SQUAT35/5/5+470
NECK HARNESS420+54
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@ 16 LBS
FM RING PUSHUPS1016
BURPEE CHALLENGE755
RING DIPS1211
HPSU1010
ExerciseWEIGHTRepsTIMEDAYSCompleted
Waiters Walk with
Sandbag50 LBS SANDBAG MileFor Time1
20 Sled Sprints25 LBS for 50 Yards20@50 Yards For Time2
10 rounds of Yoke Walks for 50 yards200 LBS5 Rounds of 50
yardsFor Time3
20 Prowler Push Sprints50 LBS for 50 Yards20@50 Yards For
Time4
Walking Lunge50 LBS SANDBAG Overhead MileFor Time5
150 BurpeesBW100For Time6
JUMP ROPE
10 Rounds Heavy Bag Work-
-
-AMRAP
45 sec Rounds20 MIN
45 work/ 1 restEVERY
MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752x3152x390
BURGENER20x20x20x20x20x45x595x22x135
CLEAN5x455x755x953x1352x1752x200
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+324.5
SNATCH52/2/2/2/2+202
CURL210-15138.5
SQUAT35/5/5+471.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+214
CLEAN53/3/3/3/3+240
WEIGHTED CHINS26-865.5
DEADLIFT35+453
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+326
SNATCH52/2/2/2/2+203
CURL210-15139
SQUAT35/5/5+473
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@18 LBS
FM RING PUSHUPS1018
BURPEE CHALLENGE665
RING DIPS1012
HPSU1010 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
4 Rounds for time
5 Pullups
5 Dips
5 DB Thrusters20 lbs weighted vest/ 65 lbs DB5/5/5 for 4
roundsFor Time1
800 M Sandbag Run50 LBS Sandbag800 MFor Time2
Heavy Fran135 LBS15/12/9For Time3
20 rounds of 200 Ft Farmers Walk135 LBS20 rounds of 200 FtFor
Time4
5 Rounds of
5 Tire Flips
10 Burpees Tire/BW5 rounds of 5 flips & 10 BurpeesFor
Time5
100 BURPEES BW100FOR TIME6
JUMP ROPE &
Row 1500M -
-AMRAP
Setting 420 MIN
For Time EVERY MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x275
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X390
BURGENER20x20x20x20x20x45x595x2135x2
CLEAN5x455x755x953x1352x1752x200
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+215
SNATCH52/2/2/2/2+204
WEIGHTED CHINS26-866
SQUAT35/5/5+474.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+323
CLEAN53/3/3/3/3+241
CURL210-15139.5
DEADLIFT35+456
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+216
SNATCH52/2/2/2/2+205
WEIGHTED CHINS26-866.5
SQUAT35/5/5+476
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@ 19 LBS
FM RING PUSHUPS1019
BURPEE CHALLENGE470
RING DIPS1212
HPSU1010
ExerciseWEIGHTRepsTIMEDAYSCompleted
Waiters Walk with
Sandbag50 LBS SANDBAG MileFor Time1
20 Sled Sprints25 LBS for 50 Yards20@50 Yards For Time2
10 rounds of Yoke Walks for 50 yards200 LBS5 Rounds of 50
yardsFor Time3
20 Prowler Push Sprints50 LBS for 50 Yards20@50 Yards For
Time4
Walking Lunge50 LBS SANDBAG Overhead MileFor Time5
150 BurpeesBW100For Time6
JUMP ROPE
10 Rounds Heavy Bag Work-
-
-AMRAP
45 sec Rounds20 MIN
45 work/ 1 restEVERY
MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752x3152x390
BURGENER20x20x20x20x20x45x595x22x135
CLEAN5x455x755x953x1352x1752x200
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+329
SNATCH52/2/2/2/2+206
CURL210-15140
SQUAT35/5/5+477.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+217
CLEAN53/3/3/3/3+242
WEIGHTED CHINS26-867
DEADLIFT35+459
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+330.5
SNATCH52/2/2/2/2+207
CURL210-15140.5
SQUAT35/5/5+479
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@20 LBS
FM RING PUSHUPS1020
BURPEE CHALLENGE475
RING DIPS1013
HPSU1010 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
4 Rounds for time
5 Pullups
5 Dips
5 DB Thrusters20 lbs weighted vest/ 65 lbs DB5/5/5 for 4
roundsFor Time1
800 M Sandbag Run50 LBS Sandbag800 MFor Time2
Heavy Fran135 LBS15/12/9For Time3
20 rounds of 200 Ft Farmers Walk135 LBS20 rounds of 200 FtFor
Time4
5 Rounds of
5 Tire Flips
10 Burpees Tire/BW5 rounds of 5 flips & 10 BurpeesFor
Time5
100 BURPEES BW100FOR TIME6
JUMP ROPE &
Row 1500M -
-AMRAP
Setting 420 MIN
For Time EVERY MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x275
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X390
BURGENER20x20x20x20x20x45x595x2135x2
CLEAN5x455x755x953x1352x1752x200
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+218
SNATCH52/2/2/2/2+208
WEIGHTED CHINS26-867.5
SQUAT35/5/5+480.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+332
CLEAN53/3/3/3/3+243
CURL210-15139.5
DEADLIFT35+462
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+219
SNATCH52/2/2/2/2+209
WEIGHTED CHINS26-868
SQUAT35/5/5+482
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@ 21 LBS
FM RING PUSHUPS1021
BURPEE CHALLENGE380
RING DIPS1212
HPSU1013
ExerciseWEIGHTRepsTIMEDAYSCompleted
Waiters Walk with
Sandbag50 LBS SANDBAG MileFor Time1
20 Sled Sprints25 LBS for 50 Yards20@50 Yards For Time2
10 rounds of Yoke Walks for 50 yards200 LBS5 Rounds of 50
yardsFor Time3
20 Prowler Push Sprints50 LBS for 50 Yards20@50 Yards For
Time4
Walking Lunge50 LBS SANDBAG Overhead MileFor Time5
150 BurpeesBW100For Time6
JUMP ROPE
10 Rounds Heavy Bag Work-
-
-AMRAP
45 sec Rounds20 MIN
45 work/ 1 restEVERY
MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752x3152x390
BURGENER20x20x20x20x20x45x595x22x135
CLEAN5x455x755x953x1352x1752x200
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+333.5
SNATCH52/2/2/2/2+210
CURL210-15141.5
SQUAT35/5/5+483.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+220
CLEAN53/3/3/3/3+244
WEIGHTED CHINS26-868.5
DEADLIFT35+465
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+335
SNATCH52/2/2/2/2+211
CURL210-15142
SQUAT35/5/5+485
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@21 LBS
FM RING PUSHUPS1021
BURPEE CHALLENGE380
RING DIPS1014
HPSU1010 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
4 Rounds for time
5 Pullups
5 Dips
5 DB Thrusters20 lbs weighted vest/ 65 lbs DB5/5/5 for 4
roundsFor Time1
800 M Sandbag Run50 LBS Sandbag800 MFor Time2
Heavy Fran135 LBS15/12/9For Time3
20 rounds of 200 Ft Farmers Walk135 LBS20 rounds of 200 FtFor
Time4
5 Rounds of
5 Tire Flips
10 Burpees Tire/BW5 rounds of 5 flips & 10 BurpeesFor
Time5
100 BURPEES BW100FOR TIME6
JUMP ROPE &
Row 1500M -
-AMRAP
Setting 420 MIN
For Time EVERY MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x275
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X390
BURGENER20x20x20x20x20x45x595x2135x2
CLEAN5x455x755x953x1352x1752x200
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+221
SNATCH52/2/2/2/2+212
WEIGHTED CHINS26-869
SQUAT35/5/5+486.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+336.5
CLEAN53/3/3/3/3+245
CURL210-15139.5
DEADLIFT35+468
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+222
SNATCH52/2/2/2/2+213
WEIGHTED CHINS26-869.5
SQUAT35/5/5+488
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@ 22 LBS
FM RING PUSHUPS1022
BURPEE CHALLENGE290
RING DIPS1214
HPSU1010
ExerciseWEIGHTRepsTIMEDAYSCompleted
Waiters Walk with
Sandbag50 LBS SANDBAG MileFor Time1
20 Sled Sprints25 LBS for 50 Yards20@50 Yards For Time2
10 rounds of Yoke Walks for 50 yards200 LBS5 Rounds of 50
yardsFor Time3
20 Prowler Push Sprints50 LBS for 50 Yards20@50 Yards For
Time4
Walking Lunge50 LBS SANDBAG Overhead MileFor Time5
150 BurpeesBW100For Time6
JUMP ROPE
10 Rounds Heavy Bag Work-
-
-AMRAP
45 sec Rounds20 MIN
45 work/ 1 restEVERY
MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752x3152x390
BURGENER20x20x20x20x20x45x595x22x135
CLEAN5x455x755x953x1352x1752x200
NOTES:ExerciseSetsRepsWeightCompleted
BENCH35/5/5+338
SNATCH52/2/2/2/2+215
CURL210-15144.5
SQUAT35/5/5+489.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+223
CLEAN53/3/3/3/3+246
WEIGHTED CHINS26-870
DEADLIFT35+471
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+339.5
SNATCH52/2/2/2/2+216
CURL210-15145
SQUAT35/5/5+491
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@23 LBS
FM RING PUSHUPS1023
BURPEE CHALLENGE295
RING DIPS1015
HPSU1010 reps
ExerciseWEIGHTRepsTIMEDAYSCompleted
4 Rounds for time
5 Pullups
5 Dips
5 DB Thrusters20 lbs weighted vest/ 65 lbs DB5/5/5 for 4
roundsFor Time1
800 M Sandbag Run50 LBS Sandbag800 MFor Time2
Heavy Fran135 LBS15/12/9For Time3
20 rounds of 200 Ft Farmers Walk135 LBS20 rounds of 200 FtFor
Time4
5 Rounds of
5 Tire Flips
10 Burpees Tire/BW5 rounds of 5 flips & 10 BurpeesFor
Time5
100 BURPEES BW100FOR TIME6
JUMP ROPE &
Row 1500M -
-AMRAP
Setting 420 MIN
For Time EVERY MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x275
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752X3152X390
BURGENER20x20x20x20x20x45x595x2135x2
CLEAN5x455x755x953x1352x1752x200
NOTES:
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+224
SNATCH52/2/2/2/2+217
WEIGHTED CHINS26-870.5
SQUAT35/5/5+492.5
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
BENCH35/5/5+341
CLEAN53/3/3/3/3+245
CURL210-15144
DEADLIFT35+474
NECK HARNESS420+55
ExerciseSetsRepsWeightCompleted
PRESS35/5/5+225
SNATCH52/2/2/2/2+218
WEIGHTED CHINS26-871
SQUAT35/5/5+494
NECK HARNESS420+55
ExerciseSetsRepsDAYSCompleted
FM WEIGHTED CHINS106-8@ 24 LBS
FM RING PUSHUPS1024
BURPEE CHALLENGE1100
RING DIPS1214
HPSU1010
ExerciseWEIGHTRepsTIMEDAYSCompleted
Waiters Walk with
Sandbag50 LBS SANDBAG MileFor Time1
20 Sled Sprints25 LBS for 50 Yards20@50 Yards For Time2
10 rounds of Yoke Walks for 50 yards200 LBS5 Rounds of 50
yardsFor Time3
20 Prowler Push Sprints50 LBS for 50 Yards20@50 Yards For
Time4
Walking Lunge50 LBS SANDBAG Overhead MileFor Time5
150 BurpeesBW100For Time6
JUMP ROPE
10 Rounds Heavy Bag Work-
-
-AMRAP
45 sec Rounds20 MIN
45 work/ 1 restEVERY
MORNING
WARMUP WEIGHT:
BENCH5x455x455x955x1353x1853x2252x250
SQUAT5x455x955x1355x1853x2353x2752x3152x3452x400
PRESS5x455x655x853x1052x135
DEADLIFT5x1155x1355x1853x2253x2752x3152x390
BURGENER20x20x20x20x20x45x595x22x135
CLEAN5x455x755x953x1352x1752x200
NOTES:END OF CYCLE!! END OF GSLP!!1
