LEVEL ONE600m Run (3 Laps)200 ft. Sled Push 225#/180#400m Ski Erg600m Run400m Farmer’s Walk 2 @53#/35#100 ft. Burpee Broad Jump600m Run50 Wall Ball 20#/14#500m RowPost time. LEVEL TWOAMRAP in 8 minutesMax Calories on Assault Bike– Rest 3 minutes –AMRAP in 8 minutes3 Bar Muscle Ups15 Russian KB Swings 70#/53#10 GHD Sit Ups– Rest 3 minutes…

LEVEL ONE8 – 10 – 8 Deadlifts 185#/125#Toes to Bar20 – 25 – 30Sit UpsWall Ball 20#/14#12 – 10 – 8 Box Jumps 20″Burpees*400m Run after every round.Post time. LEVEL TWOSnatch Build until form breaks down.+Bench PressBuild to a Heavy SinglePost loads. OLD SCHOOL1500m Row400m Run50 Squats1000m Row600m Run50 Sit Ups500m Row1200m Run50 Plate Clean…

LEVEL ONEE3M for 36 minutes1st 3 minutes: 200m Run + 8 Hang Squat Cleans 95#/65# + 5 Burpees2nd 3 minutes: 250m Row + 50 Double Unders + 10 Pull Ups3rd 3 minutes:10 Alternating Front Rack Lunge Steps + 15 Floor Press + 10 Hollow Rock F+B=1Post Rx or cycles completed. LEVEL TWO3 Rounds200m Farmer’s Walk…

LEVEL ONE5 Sets8 DB Bulgarian Split Squats ea. leg *AHAP10 Skater Plyos R+L=1 4′10 GHD Sit Ups5 Strict Pull Ups5 Strict Shoulder Press *AHAP15 Calories on Assault BikePost loads. LEVEL TWOBack Squat 3,3,3,3,3 *AHAP+Strict Toes to Bar 5 X 8Post load. OLD SCHOOL8 Rounds250m Row200m Run+21 – 15 – 9DB Thrusters 35#/25#X2 Double UndersPost time.

LEVEL ONE3 Rounds30 Double Unders20 Russian KB Swings 53#/35#10 Front Squats 95#/65#+800m Run+3 Rounds10 Power Clean and Jerks10 Pull Ups10 BurpeesPost time. LEVEL TWO10 – 6 – 2Deadlift 275#/205#Muscle Ups15 – 20 – 15DB Goblet Squat 50#/35#GHD Sit Ups6 – 10 – 14HSPU’sBox Jumps 30″/24″Post time. OLD SCHOOL5 Rounds250m Row15 Med Ball Cleans 20#/14#20 Laces…

CHOOSE ONE: #1“Pay The Piper”400m Run10 Thrusters 95#/65#400m Run9 Thrusters400m Run8 Thrusters400m Run7 Thrusters400m Run6 Thrusters……. until400m Run1 ThrusterPost time. #23 Rounds750m Row15 DB Hang Squat Cleans 35#/25#15 DB Push Press15 GHD Sit Ups45 Double UndersPost time. #35 SetsStaggered Stance Deadlift 8,8,8,8,8 *AHAP4/4+Close Grip Bench Press 5,5,5,5,5 *AHAPPost loads.

LEVEL ONE400m Run (2 Laps)40 DB Thrusters 25#/20#400m Farmer’s Walk 2 @53#/35#400m Run500m Row400m Ski400m Run100 ft. Burpee Broad Jumps200 ft. Sled Push 225#/180#Post time. LEVEL TWO3 Rounds20 Calories on Assault Bike15 DB Deadlifts 50#/35#12 DB Hang Power Cleans10 DB Front Squats8 DB Push Jerks6 Burpees Over DB’sPost time. OLD SCHOOL2 Rounds50 Sit Ups40 Squats30…

LEVEL ONE1 Mile Run+3 Rounds12 GHD Sit Ups20 Russian KB Swings 53#/35#15 Goblet Squats+3 Rounds20 Med Ball Cleans 20#/14#10 Box Jumps 20″5 BurpeesPost time. LEVEL TWO10 Back Rack Step Ups *AHAP 16″/12″5R/5L+Bench Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL800m Run X 2Rest 2 minutes B/T runs600m Run X 3Rest 1 minute B/T runs400m Run X 4Rest…

LEVEL ONE“Annie”50 – 40 – 30 – 20 – 10Double UndersSit Ups+3 Rounds200m Run20 DB Walking Lunges 35#/25#15 DB Push Press20 DB Floor PressPost time. LEVEL TWO“Open Workout 11.1”AMRAP in 10 minutes30 Double Unders15 Power Snatches 75#/55#– Rest 3 minutes –“Open Workout 11.3”AMRAP in 5 minutes1 Squat Clean 165#/110#1 JerkPost rep total for each. WEIGHT…

LEVEL ONE5 sets3 Deadlifts *AHAP10 GHD Sit Ups5 Box Drop Broad Jumps 20″20 Banded Lateral Monster Walks ea. direction10 DB Bench Press *AHAP2 50m SprintsPost loads. LEVEL TWO5 Tempo Front Squats *AHAP3305+5 One Arm Shoulder Press ea. arm *AHAPPost loads. OLD SCHOOL3 Rounds600m Run20 Wall Ball 20#/14#15 Pull Ups15 Push UpsPost time