LEVEL ONE5 Rounds350m Row8 Thrusters 75#/55#7 Box Jumps 20″6 Pull Ups5 Push UpsPost time. LEVEL TWO10 – 12 – 14HSPU’sRing Dips20 – 22 – 24Calories on Assault BikeX 3 Double Unders– Rest 3 minutes –4 Rounds200m Run7 Hang Power Snatches 95#/65#1 Rope ClimbPost time minus 3 minutes. WEIGHT VEST 20#/14#3 Rounds600m Run50 Squats30 Push Ups20…

LEVEL ONE5 Sets5 Back Squats *AHAP100m Farmer’s Walk *AHAP (Unbroken)10 GHD Sit Ups10 Ring Rows10/6 Feet Elevated Push Ups6 Lateral Hurdle Reps15 Calories on Assault BikePost loads. LEVEL TWOSnatch *AHAP+Back Squat 5 X 5Post loads. OLD SCHOOL10 Rounds200m RunOdd Rounds: 7 DB Hang Squat Cleans 35#/25# + 30 Double UndersEven Rounds: 12 DB Walking Lunges…

LEVEL ONE4 Rounds250m Row200m Run+30 Wall Ball 20#/14#+ 3 Rounds250m Row200m Run+100 Russian KB Swings 53#/35#+ 2 Rounds250m Row200m Run+25 BurpeesPost time. LEVEL TWO10 Clean and Jerks 135#/95#15 CTB Pull Ups25 GHD Sit Ups+600m Run+7 Clean and Jerks 155#/105#10 Bar Muscle Ups20 GHD Sit Ups+400m Run+4 Clean and Jerks 175#/115#5 Muscle Ups15 GHD Sit Ups+200m…

The gym will be closed tomorrow, Easter Sunday. Happy Easter ! CHOOSE ONE: #15 Rounds350m Row20 DB Step Ups 35#/25# 20″/16″15 DB Push Press10 Pull Ups5 BurpeesPost time. #23 Rounds600m Run15 Deadlifts 95#/65#12 Hang Power Cleans10 Front Squats8 Push Jerks6 Pull UpsPost time. #3Deadlift 5,5,5,5,5 *AHAP+Push Press 3,3,3,3,3 *AHAPPost loads.

Happy Good Friday! We will be closed this Sunday, Easter Sunday, in observance of this special holiday. LEVEL ONE2 Rounds400m Run (2 laps @ bldg.)15 Box Jumps 20″400m Run200m Farmer’s Walk 2@53#/35#400m Run200m Sandbag Run 70#/50#400m Run100 ft. Sled Push 205#/175#400m Run20 GHD Sit UpsPost time. LEVEL TWO“Nate”AMRAP in 20 minutes of:2 Muscle Ups4 HSPU’s8…

LEVEL ONE“Nine in Ten”You have ten minutes to get the heaviest load in these nine lifts.The majority of the workout is used to strategize and warmup. The best way to warm up is go in reverse order, as the first three lifts are taking the bar from the ground.1. Deadlift2. Clean3. Snatch4. Back Squat5. Push…

LEVEL ONE21 – 18 – 15 – 12 – 9 – 6Calorie RowRussian KB Swings 53#/35#KB Clean and Jerk (1 KB)X2 Sit Ups*200m Run after every round.Post time. LEVEL TWO“Fran”21 – 15 – 9Thrusters 95#/65#Pull Ups– Rest 3 minutes –30 Calories on Assault Bike40 Double Unders50 GHD Sit Ups40 Double Unders30 Calories on Assault Bike–…

LEVEL ONE5 Sets2 Reps of Barbell Complex:1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Front Squat *AHAPMax Push Ups for 1:0010 GHD Sit Ups5 Strict Pull Ups6 Hurdle Jumps4 50m SprintsPost load and highest number of Push Ups. LEVEL TWO Back Rack Reverse Lunge Steps *AHAP10,10,10,10,10+Weighted Bar Dips5,5,5,5,5 *AHAPPost loads. OLD…

LEVEL ONE8 Rounds250m Row200m Run+3 Rounds20 Alternating DB Snatches 50#/35#30 Double Unders5 BurpeesPost time. LEVEL TWO3 Rounds5 Power Cleans 205#/145#10 HSPU’s20 Alternating Pistols– Rest 2 minutes –3 Rounds10 Toes to Bar10 GHD Sit Ups20 KB Plank Drags 53#/35#– Rest 2 minutes –800m RunPost time minus 4 minutes. OLD SCHOOL5 Rounds75 Single Unders15 Plate Clean and…

CHOOSE ONE: #15 Rounds350m Row8 Thrusters 95#/65#6 Pull Ups4 Burpees24 Double UndersPost time. #23 Rounds600m Run12 GHD Sit Ups12 DB Squat Cleans 35#/25#10 Skater Plyos R+L=1 4′10 Pull UpsPost time. #3Tempo Back Squat 5,5,5,5,5 *AHAP3305+Strict Press 3,3,3,3,3 *AHAPPost loads.