LEVEL ONE5 Sets20 Back Rack Step Ups *AHAP 16″/12″10 Split Squat Jumps10 GHD Sit Ups8/5 Bar Dips5 Strict Pull Ups6 Agility Ladder RepsPost load. LEVEL TWODeadlift 3,3,3,3,3 *AHAP+Weighted Pull Ups 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds100 Single Unders200m Run20 Russian KB Swings 53#/35#15 Lateral Bench Jumps R+L=15 Squat ThrustsPost time.

level one21 – 18 – 15 – 12 – 9 – 6 Calorie RowSDLHP 75#/55#Push PressFront Squat* 200m Run after each round.Post time. LEVEL TWO4 Rounds200m Run100m Back Rack Carry 135#/95#5 Squat Cleans5 Bar Muscle Ups5 Burpees50 Double UndersPost time. OLD SCHOOL100 Sit Ups+3 Rounds400m Run50 Squats25 Push Ups25 Pull Ups+100 Sit UpsPost time.

CHOOSE ONE: #18 Rounds250m Row200m Run+3 Rounds12 Hang Power Snatches 75#/55#20 Alternating Front Rack Lunge Steps12 Pull Ups20 GHD Sit UpsPost time. #23 Rounds600m Run10 Box Jumps 20″30 Double Unders10 BurpeesPost time. #3Front Squat 5,5,5,5,5 *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

NEVER FRORGET!!!! CHOOSE ONE: #1“9/11 Tribute”2001m Run11 Thrusters 115#/75#11 Box Jumps 24″/20″11 CTB Pull UPs11 Power Cleans11 KB Swings 70#/53#11 Burpees11 Push Jerks11 Deadlifts 175#/125#11 Hand Release Push UpsPost time. #2600m Run (3 Laps)400m Farmer’s Walk 2 @53#/35#100 ft. Sled Push 205#/180#25 Wall Ball 20#/14#10 Burpees400m Run200m Farmer’s Walk100 ft. Sled Push20 Wall Ball5 Burpees200m…

LEVEL ONEEMOM for 15 minutes1st minute: 5 Push Press *AHAP2nd minute: 15 Russian KB Swings 70#/53#3rd minute: 10 Skater Plyos R+L=1 4′+20/15 Calories on Assault Bike15 Hang Squat Cleans 95#/65#15 Pull Ups15 Burpees20/15 Calories on Assault BikePost load and time. LEVEL TWOBench Press 3,3,3,3,3 *AHAP+TGU 2,2,2,2,2 *AHAPPost loads. OLD SCHOOL50 Double Unders25 Alternating DB Snatches…

LEVEL ONE5 Rounds350m Row5 Burpee Box Jumps 20″20 Russian KB Swings 53#/35#15 Goblet SquatsPost time. LEVEL TWOEMOM for 12 minutesOdd Minutes: 3 Bar Muscle UpsEven Minutes: 5 Push Press 135#/95#+3 Rounds20 GHD Sit Ups20 Toes to BarPost Rx or cycles completed and time. WEIGHT VEST20#/14#800m Run50 Step Ups 20″5 Burpees600m Run50 Squats10 Burpees400m Run50 Plate…

LEVEL ONE5 Sets5 Tempo Back Squats *AHAP 332510 GHD Sit Ups10/5 Weighted Push Ups10 Single Arm DB Rows *AHAP ea. arm10 Single Leg Plate Hops ea. leg15 Calories on Assault BikePost loads. LEVEL TWOSquat Clean – Build until form breaks down.+5 Sets1 Push Jerk + 1 Split JerkPost loads. OLD SCHOOL4 Rounds1000m Row20 Thrusters 45#/35#10…

NOTICE: Our class schedule is as follows for Labor Day:5:15am, Open Gym, 9:00am classes only. CHOOSE ONE: #1800m Run+ 50 Pull Ups100 Push Ups150 Squats+800m RunPost time. #2“Jerry” 2000m Row1 Mile Run2000m RowPost time. #3AMRAP in 30 minutes200m Run50 ft. Sled Push 205#/180#50 ft. Walking Lunges50 ft. Broad Jumps50 Double UndersPost rounds completed. #44 Rounds600m…

NOTICE: Class schedule for Monday, Labor Day: 5:15am, Open Gym and 9:00am classes only. CHOOSE ONE: #15 Rounds200m Run8 Hang Power Snatches 75#/65#8 Overhead Squats25 Double Unders5 BurpeesPost time. #23 Rounds500m Row400m Ski Erg20 Ball Slams 25#/20#400m Run10 BurpeesPost time. #3DB Goblet Squat 10,10,10,10,10 *AHAP+DB Bench Press 8,8,8,8,8 *AHAPPost loads.

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…