Level One
5 Sets
3 Reps of Barbell Complex:
1 Power Clean
+ 1 Hang Power Clean
+ 1 Hang Squat Clean
+ 1 Front Squat *AHAP
5 Seated DB Shoulder Press *AHAP
10 GHD Sit Ups
5 Strict Pull Ups
20/15 Calories on Assault Bike
Post loads.
Level Two
5 Sets
3 Front Squats *AHAP
+
5 Bench Press *AHAP
Post loads.
Old School
5 Rounds
350m Row
20 DB Step Ups 25#/20# 20″/16″
15 Plate Clean and Press 35#/25#
30 Sit Ups
Post time.
5:15am
L1
Andy 135#/45#
Jonathan 125#/60#
L2
Rose 65#/65#
OS
Luisa 27:17 Rx 20″
Rob 28:23 Rx
Tim S. 25:58 Rx
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9:00am
L1
Mike 135#/35#
Leanne 75#/25#
Sam S. 155#/50#
Tiffany 65#/25#
Kris 95#/25#
Antonio 165#/45#
Steph 85#/25#
OS
Tina 27:37 Rx
Sonya 37:28 Rx
Nicole 38:21 Rx
Ingrid 24:56 Rx
Roselynn 29:52 Rx
Dylan 23:19 Rx
Laurie 44:32 Rx
Alex 30:05 Rx
Marta 29:30 Rx
Barb 30:50 Rx
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4:00pm
L2
Chris 315#/95#Andy 235#/-
Sean 155#/225#
Jimmy 225#/205#
Tim R. 155#/165#
Ira 295#/205#
Junior 215#/165#
Trapp 205#/175#
Caroline 135#/95#
OS
Sara 22:56 Rx
Andy 22:36 Rx
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5pm & 6pm
L1
Mariyah 05#/30#
Chris R. 85#/25#
Ncole D. 105#/25#
Kayla 110#/30#
L2
Sloane 175#/-
OS
Tyler 21:56 Rx
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