LEVEL ONE5 Sets20 Back Rack Step Ups 10/10 *AHAP 16″/12″5 Broad Jumps 6’/5′10/5 Bar Dips10 Single Arm DB Rows each arm *AHAP12 GHD Hip Extensions15 Calories on Assault BikePost loads. LEVEL TWODeadlift – Build to Heavy Single*Does not have to be Max lift.+Push Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds350m Row20 Med Ball Cleans 20#/14#10…

LEVEL ONEAMRAP in 35 minutes1 Mile Run (Buy In)10 Thrusters 95#/65#10 GHD Sit Ups10 Alternating Front Rack Lunge Steps10 Pull Ups10 BurpeesPost rep total. LEVEL TWO5 – 7 – 9Muscle UpsBack Squat 255#/155#50 – 75 – 50Double UndersFeet Handstand Walks12 – 10 – 8BurpeesBox Jumps 24″/20″*200m Run after every round.Post time. OLD SCHOOL8 Rounds250m Row200m…

HAPPY MOTHER”S DAY to all of our moms in our wonderful community. Treat yourself to a bit of fitness! CHOOSE ONE: #1600m Run30 GHD Sit Ups30 Power Cleans 95#/65#600m Run30 Pull Ups30 Push Ups600m Run30 Front Squats30 Push JerksPost time. #23 Rounds750m Row100 Single Unders20 Alternating DB Snatches 50#/35#10 Pull Ups5 BurpeesPost time. #3Deadlift 5,5,5,5,5…

LEVEL ONE2 Rounds200m Run100 ft. Sandbag Walking Lunges200m Run200m Farmer’s Walk 2@ 53#/35#200m Run50 ft. Burpee Broad Jump200m Run250m Row200m Run200m Ski200m Run30 Wall Ball 20#/14#Post time. LEVEL TWO800m Run X 2Rest 2 minutes between efforts400m Run X 4 Rest 1 minute between efforts200m Run X 6Rest 1 minute between effortsPost time minus 13 minutes.…

LEVEL ONEEMOM for 15 minutes1st minute: 1 Squat Clean + 1 Jerk *AHAP2nd minute: 20 Plate Russian Twists 25#/15# R+L=13rd minute: 10 Single Leg Plate Hops each leg+5 Sets15/12 Calories on Assault Bike7 Hang Power Snatches 75#/55#3 Burpees Over Bar– Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWOSnatch *AHAP+Bench Press 5…

LEVEL ONE5 Rounds5 Back Squats 205#/115#200m Run+5 Rounds20 Russian KB Swings 53#/35#20 Sit UpsPost time. LEVEL TWO4 Rounds25 Calories on Rower 10 Power Snatches 95#/65#12 Overhead Squats14 CTB Pull Ups16 Alternating Front Rack Lunge Steps18 GHD Sit Ups20 Calories on Assault BikePost time. WEIGHT VEST WEDNESDAY 20#/14#Partner WorkoutIn teams of two, complete the following:AMRAP in…

LEVEL ONE5 Sets14 KB Figure 8 Walking Lunges *AHAP5 KB Windmills each side 35#/26#5 Bench Press *AHAP3 Weighted Strict Pull Ups *AHAP10 GHD Sit Ups:10 X 3 L Sit on Parrallets 15 Calories on Assault BikePost loads. LEVEL TWOFront Squat 3,3,3,3,3 *AHAP+Strict Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL10 Rounds250m Row200m Run+300 Double Unders50 Burpees*Partition as…

LEVEL ONE4 Rounds12 Deadlifts 105#/70#10 Hang Power Cleans8 Front Squats6 Jerks4 Burpees+600m Run20 Pull Ups20 Push Ups20 Squats600m RunPost time. LEVEL TWO21 – 18 – 15 – 12 – 9Calories on Assault BikeHang Clean and Jerk 95#/65#GHD Sit UpsX2 Double UndersPost time. OLD SCHOOL5 Rounds250m Row15 Med Ball Cleans 30#/20#25 Sit Ups20 KB Plank Drags…

CHOOSE ONE: #1800m Run35 Double Unders30 GHD Sit Ups30 DB Thrusters 50#/35#30 Pull Ups30 Alternating DB Snatches35 Double Unders800m RunPost time. #23 Rounds350m Row200m Run25 Sit Ups25 KB Swings 53#/35#10 BurpeesPost time. #3Back Squat 10,8,6,4,2 *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

LEVEL ONE2 Rounds200m Run100 ft. Sled Push 175#/135#50 ft. Burpee Broad Jump200m Run500m Row100 ft. Sandbag Walking Lunges 70#/50#200m Run200m Ski Erg30 Wall Ball 20#/14#Post time. LEVEL TWO1 Mile Run+25 Burpees Pull Ups25 Shoulder to Overhead 115#/75#25 Toes to Bar25 GHD Sit Ups25 Front Squats+1 Mile RunPost time. OLD SCHOOL100 Sit Ups80 Squats60 Plate Clean…