LEVEL ONE5 Sets10 Back Rack Step Ups *AHAP 16″/12″ each leg20 Laces to Laces 20#/14#10 Banded Single Legged Plate Hops 4″ each leg50 ft. Med Ball Skater Plyos:30 L – Sit Holds12 GHD Hip Extensions15 Calories on Assault BikePost load. LEVEL TWO5 Sets14 DB Walking Lunges *AHAP20 Banded Power Rotations each direction10 Split Squat Jumps…

Notice: There will NOT be an Open Gym this coming Sunday, 07/26. Tina will be out of town. Sorry for the inconvenience. LEVEL ONE800m Run50 Russian KB Swings 53#/35#40 GHD Sit Ups30 KB Walking Lunges20 Pull Ups10 Burpees800m RunPost time. LEVEL TWOAMRAP in 8 minutes5 Power Cleans 155#/105#5 Jerks10 Bar Muscle Ups10 Front Squats– Rest…

CHOOSE ONE: #1“Annie” 50 – 40 – 30 – 20 – 10Double UndersSit Ups+3 Rounds200m Run12 Thrusters 95#.65#12 Pull UpsPost time. #2800m Run+21 – 15 – 9KB Swings 53#/35#Box Jumps 20″GHD Sit Ups+800m Run+21 – 15 – 9Goblet SquatsStep UpsToes to BarPost time. #3Back Squats 10,8,6,4,2 *AHAP+Seated BB Shoulder Press 5,5,5,5,5 *AHAPPost loads.

LEVEL ONE3 Rounds200m Run20 Wall Ball 20#/14#50 ft. Sled Push 205#/155#25 ft. Burpee Broad Jumps+3 Rounds200m Run250m Row25 ft. Sandbag Walking Lunges 70#/50#200m Ski ErgPost time. LEVEL TWOAMCAP in 10 minutesCalories on Assault Bike+5 Rounds20 Russian KB Swings 70#/53#15 Goblet Squats10 GHD Sit UpsPost Calories and time. OLD SCHOOL800m Run X 2 2 minute rest…

LEVEL ONEEMOM for 10 minutesOdd minutes: 3 Front Squats *AHAPEven minutes: :30 Handstand Holds+5 Rounds5 Hang Power Clean and Jerks 95#/65#10 Split Squat Jumps10 GHD Sit Ups1 GasserPost load and time. LEVEL TWOBech Press 3,3,3,3,3 *AHAP+Weighted Pull Ups 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL10 Rounds200m RunOdd Rounds:25 Double Unders + 10 Squat ThrustsEven Rounds:12 Deck Squats…

LEVEL ONEAMRAP in 30 minutes800m Run + 100 Double Unders (Buy In)20 Dead Stop Russian KB Swings 53#/35#10 Burpee Pull UPs15 Box Jumps 20″30 Squats15 Push UpsPost rep total. LEVEL TWO5 Rounds15 Calories on Assault Bike14 Alternating DB Hang Snatches 50#/35#12 Toes to Bar10 Alternating Pistols8 Ring Dips6 Burpees Over DBPost time. Weight Vest Wednesday…

LEVEL ONE5 Sets3 Clean and Jerks *AHAP10 GHD Hip Extensions1 Rope Climb 15′6 Lateral Hurdle Reps8/5 Bar Dips15 Calories on Assault BikePost load. LEVEL TWOSnatch Grip Deadlifts 3,3,3,3,3 *AHAP+Seated Shoulder Press 5,5,5,5,5 *AHAPPost loads. OLD SCHOOLComplete the following in any order and rep scheme:1000m Row100 Plate Clean and Press 35#/25#100 Overhead Walking Lunges3:00 Wall Sit3:00…

Message to all members: First of all, Tina and I would like to express our heartfelt gratitude for all of our wonderful, fit clients and members. We could not be more proud at how you have all showed great progress in your fitness journey with us. Thank you from the bottom of our hearts. There…

CHOOSE ONE: #15 Rounds20/15 Calories on Assault Bike7 Hang Power Snatches 95#/65#6 Overhead Squats5 Pull Ups4 BurpeesPost time. #23 Rounds25 ft. DB Low Carry Walking Lunges15 DB Deadlifts15 Pull Ups25 ft. DB High Carry Walking Lunges 15 DB Front Squats15 DB Push Press200m RunPost time. #3Back Squat 6,5,4,3,2,+Press 3,3,3,3,3Post loads.

LEVEL ONEAMRAP in 8 minutes200m Run (= 2 Reps)100 ft. Sled Push 205#/160# (4 Reps)100 ft. Sandbag Walking Lunges (4 Reps)– Rest 2 minutes –AMRAP in 8 minutes250m Row20 KB Step Ups 2 @53#/35# 16″/12″10 Burpees– Rest 2 minutes –AMRAP in 8 Minutes200m Run (= 2 Reps)20 Wall Ball 20#/14#5 Pull UpsPost rep totals for…