LEVEL ONE5 Sets5 Back Squats *AHAP10 DB Bench Press *AHAP7/4 Strict Pull Ups10 GHD Sit Ups10 Single Leg KB RDL each leg *AHAP15 Calories on Assault BikePost loads. LEVEL TWOClean and Jerk * Build until form breaks down.+Practice One Arm Pull UpsPost load. OLD SCHOOL8 Rounds250m Row200m Run+3 Rounds12 DB Thrusters 35#/25#30 Double Unders12 Squat…

LEVEL ONE1000m Row+3 Rounds10 Hang Power Snatches 75#/55#15 Front Squats10 Pull Ups+750m Row+3 Rounds25 Sit Ups15 Push Jerks10 Push Ups+500m RowPost time. LEVEL TWO12 – 9 – 6Deadlifts 225#/155#Wall Walks+3 Rounds20 Calories on Assault Bike10 Front Squats 135#/95#5 Bar Muscle UpsPost time. OLD SCHOOL10 Rounds200m RunOdd Rounds:15 Plate Cleans and Press 35#/25#15 Sit UpsEven Rounds:5…

Happy 250th Birthday, America! The greatest nation ever! CHOOSE ONE: #1“Half Murph”800m Run+50 Pull Ups100 Push Ups150 Squats+800m Run*Wear 20#/14# WV.Post time. #2“Jerry”2000m Row1 Mile Run2000m RowPost time. #3“Barraza”AMRAP in 18 minutes9 Deadlifts 275#/185#6 Burpee Bar Muscle UpsPost rep total. #4800m Run+21 – 15 – 9Calorie RowWall Ball 20#/14#+800m Run+21 – 15 – 9KB Swings…

LEVEL ONE400m Run500m Row400m Run150 ft. KB Walking Lunges400m Run400m Ski Erg400m Run200 ft. Sled Push 180#/135#400m Run60 Wall Ball 20#/14#Post time. LEVEL TWO800m Run21 Thrusters 95#/65#21 Pull Ups600m Run15 Thrusters15 Pull Ups400m Run9 Thrusters9 Pull UpsPost time. OLD SCHOOL1 Mile Run+3 Rounds10 Burpee Pull Ups20 GHD Sit Ups35 Squats+1 Mile RunPost time.

Notice: The class schedule for the July 4th weekend will be as normally scheduled. LEVEL ONEEMOM for 10 minutesOdd minutes: 3 Deadlifts *AHAPEven minutes: 4 Alternating Pistols+750m Row50 Sit Ups50 Russian KB Swings 53#/35#500m Row40 Sit Ups40 Russian KB Swings250m Row30 Sit Ups30 Russian KB SwingsPost load and time. LEVEL TWOBench Press 5 X 5+300ft.…

LEVEL ONE5 Rounds200m Run7 Clean and Jerks 115#/75#6 Pull Ups5 Box Jumps 20″4 BurpeesPost time. LEVEL TWOE3M for 15 minutes500m Row+4 Rounds200m Farmer’s Walk 2 @70#/53#200m RunPost Rx or cycles completed and time. WEIGHT VEST WEDNESDAY 20#/14#800m Run100 Squats600m Run75 Push Ball 20#/14#400m Run50 Push Ups200m Run25 Pull UPsPost time.

LEVEL ONE5 Sets10 Back Rack Step Ups *AHAP 5/510 Bulgarian Split Squat Jumps 5/510 GHD Sit Ups8/5 Bar Dips10 Ring Rows10 DB Skater Plyos R+L=1 4′ 12#/8#15 Calories on Assault BikePost load. LEVEL TWOBack Squat 2,2,2,2,2 *AHAP+Strict Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds100 Single Unders30 Squats25 Sit Ups20 Plate Clean and Press 35#/25#Post time.

LEVEL ONE4 Rounds250m Row200m Run+100 Russian KB Swings 53#/35#50 Pull Ups50 Push Ups*Partition as desired.+4 Rounds250m Row200m RunPost time. LEVEL TWO10 minutes to Find 1RM for Thruster+5 Rounds25 Double Unders6 Alternating Pistols4 Burpees2 Muscle UpsPost load and time. OLD SCHOOL3 Rounds800m Run20 DB Step Ups 35#/25# 20″/16″15 DB Hang Clean and Jerks20 Sit Ups15 DB…

CHOOSE ONE: #1800m Run+ 4 Rounds30 Double Unders12 Deadlifts 95#65#10 Hang Power Cleans8 Front Squats6 Jerks4 Burpees+800m RunPost time. #23 Rounds750m Row20 Russian KB Swings 53#/35#5 Burpees Over KB20 GHD Sit UpsPost time. #3Deadlift 5,5,5,5,5 *AHAP+Narrow Grip Bench Press 5,5,5,5,5 *AHAPPost loads.

LEVEL ONE800m Run (4 Laps)200 ft. Sled Push 180#/135#100 ft.. Sandbag Walking Lunges 70#/50#600m Run (3 Laps)400m Farmer’s Walk (2 Laps) 2@ 53#/35#100 ft. Burpee Broad Jumps400m Run (2 Laps)750m Row500m Ski ErgPost time. LEVEL TWO5 Rounds5 Back Squats 225#/155#200m Run+3 Rounds35 Double Unders15 GHD Sit Ups15 Toes to BarPost time. OLD SCHOOL3 Mile Runor5000m…