LEVEL ONE2 Rounds200m Run100 ft. Sandbag Walking Lunges 70#/50#200m Run100 ft. Sled Push 175#/135#200m Run200m Farmer’s Walk 2@53#/35#200m Run25 Wall Ball 20#/14#200m Run15 BurpeesPost time. LEVEL TWO5 Rounds350m Row7 Hang Power Snatches 75#/55#6 CTB Pull Ups5 Box Jumps 24″/20″4 BurpeesPost time. OLD SCHOOL1 Mile Run30 GHD Sit Ups30 Front Squats 75#/55#30 Push Jerks 30 Push…

LEVEL ONEEMOM for 15 minute1st minute: 3 Front Squats *AHAP2nd minute: 1 Turkish Get Up *AHAP3rd minute: :45 Ring Plank Holds+5 Rounds12/10 Calories on Assault Bike5 Hang Power Clean and Jerks 95#/65#3 BurpeesPost loads and time. LEVEL TWOBench Press 5 X 5*All sets at 85% 1RM+Weighted Pull Ups 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL800m Run+100 Overhead…

LEVEL ONEAMRAP in 30 minutes1 Mile Run (Buy In)20 Russian KB Swings 53#/35#10 Box Jumps 20″20 Ab Mat Sit Ups10 Split Squat Jumps20 SquatsPost rep total. LEVEL TWOAMRAP in 30 minutes100 Calories on Assault Bike (Buy In)15 GHD Sit Ups10 Alternating Pistols15 SDLHP 95#/65#10 Pull Ups15 Overhead SquatsPost rep total. OLD SCHOOL3 Rounds400m Run30 Front…

Congratulations to Luisa who ran the Rock and Roll Half Marathon. Tim R., also, ran the Half Marathon. Great work you two. Way to show your hard earned fitness. LEVEL ONE5 Sets5 Tempo Back Squats *AHAP 330510 GHD Sit Ups10/6 Weighted Push Ups *AHAP1 Rope Climb 15′20 Lateral Monster Walks each direction2 50m SprintsPost loads.…

LEVEL ONE10 Minutes time cap 1000m RowMax Reps of Deadlifts 185#/125#Max Reps of Sit Ups* Partition the DL and SU as desired.– Rest 2 minutes –10 Minute time cap800m RunMax Reps of Pull UpsMax Reps of Push Ups* Partition Pull Ups and Push Ups as desired.Post rep totals for each. LEVEL TWO3 Rounds500m Row12 Thrusters…

CHOOSE ONE: #15 Rounds15/12 Calories on Assault Bike20 Overhead Walking Lunges 35#/45#30 Double Unders15 GHD Sit Ups5 Burpees200m RunPost time. #23 Rounds600m Run12 Power Cleans 95#/65#12 Push Jerks12 Box Jumps 20″30 SquatsPost time. #3Front Squat 5,5,5,5,5 *AHAP+Bench Press 2,2,2,2,2 *AHAPPost loads.

LEVEL ONE2 Rounds200m Run200m Sandbag Run 70#/50#200m Ski Erg200m Run50 ft. Burpee Broad Jump50 Russian KB Swings 53#/35#200m Run30 DB Thrusters 35#/25#200m Run100m Farmer’s Walk 2@53#/35#Post time. LEVEL TWO1 Mile Run200m Farmer’s Walk 2@70#/53#2 Rope Climbs 20′10 Bar Muscle Ups50 Wall Ball 20#/14#20 BurpeesPost time. OLD SCHOOL4 Rounds20 DB Step Ups 35#/25# 20″/16″10 DB Hang…

LEVEL ONE4 Sets14 DB Walking Lunges *AHAP10 Toes to Bar8 Bulgarian Split Squat Jumps ea. leg1:00 Handstand Hold500+ / 350+ Watts on Assault Bike for :20 X 4+3 Rounds350m Row30 Double Unders200m RunPost load and time. LEVEL TWOBench Press 3,3,3,3,3 *AHAP+Single Arm DB Row 12,12,12,12,12 ea. arm *AHAPPost loads. OLD SCHOOL800m Run X 22 minute…

Congratulations to Shelly for completing her Born to Run 200 mile race! What a great accomplishment, Shelly! LEVEL ONE5 Rounds200m Run12 Deadlifts 75#/55#10 Hang Power Cleans8 Front Squats6 Push Jerks25 Double Unders* Increase load by 10/5 lbs. every round. Men should end with 115#, women with 75#Post time. LEVEL TWOAMRAP in 8 minutes30 Double Unders15…

LEVEL ONE5 Sets4 Front Squats *AHAP3 Push Press *AHAP10 GHD Sit Ups8/5 Bar Dips5 Strict Pull Ups10 Single Leg Plate Hops each leg 3″15 Calories on Assault BikePost loads. LEVEL TWOSquat Clean *AHAP+8 Weighted GHD Hip Extensions *AHAPPost loads. OLD SCHOOL10 Rounds250m RowOdd Rounds: 20 Thrusters 45#/35#Even Rounds: 30 Sit Ups + 10 BurpeesPost time.