LEVEL ONE“THREE LIFT TOTAL”Three attempts for Max load of three lifts.Bench PressBack Squat DeadliftPost loads and total. LEVEL TWO“Three Lift Total”Three attempts at max load for three lifts.Bench PressBack SquatDeadliftPost loads and total. OLD SCHOOL3000m Row200 Double Unders1 Mile Run*Partition as desired.Post time.

LEVEL ONE5 Rounds350m Row10 DB Hang Squat Cleans 35#/25#6 Box Jumps 20″10 DB Push Jerks6 Burpees200m RunPost time. LEVEL TWO30 – 40 – 50Double Unders3 – 5 – 7Power Cleans 205#/125#20 – 20 – 20GHD Sit Ups7 – 5 – 3Front Squats50 – 40 – 30Calorie RowPost time. WEIGHT VEST WEDNESDAY 20#/14#4 Rounds600m Run15 Back…

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…