LEVEL ONEEMOM for 5 minutes3 Deadlifts 185#/125#10/5 Push Ups+3 Rounds350m Row15 One Arm KB Swings Rt. arm 35#/26#15 One Arm KB Swings Lt. arm15 Pull Ups20 KB Walking Lunges200m RunPost Rx or cycles completed and time. LEVEL TWOBack Squat 10,8,6,4,2 *AHAP+Bench Press 5 X 5Post loads. OLD SCHOOL5 Rounds200m Run20 DB Step Ups 35#/25# 20″/16″20…

LEVEL ONE4 Rounds400m Run25 Double Unders8 Deadlifts 95#/65#7 Hang Power Cleans6 Front Squats5 Push JerksPost time. LEVEL TWO21 – 18 – 15 – 12 – 9 – 6Calories on Assault BikeAlternating DB Hang Snatches 50#/35#DB Goblet SquatsTriple UndersPost time. WEIGHT VEST WEDNESDAY 20#/14#800m Run20 DB Thrusters Right Arm 35#/25#50 ft. DB Bear Crawl20 DB Thrusters…

LEVEL ONE5 Sets14 Alternating Back Rack Lunge Steps *AHAP10 Med Ball GHD Sit Ups 14#/10#5 Bench Press *AHAP8/5 Strict Pull Ups10 Lateral Banded Plate Jumps each leg15 Calories on Assault BikePost loads. LEVEL TWOSquat Clean *AHAP+Push Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL10 Rounds200m RunOdd Rounds:15 Med Ball Cleans 20#/14# 20 Laces to LacesEven Rounds:15 Push…

LEVEL ONE5 Rounds200m Run8 Thrusters 75#/65#7 Pull Ups6 Burpees5 Box Jumps 20″Post time. LEVEL TWO5 Rounds350m Row10 Med Ball GHD Sit Ups 14#/10#100m Farmer’s Walk 2 @ 70#/53#10 CTB Pull Ups30 Double Unders5 BurpeesPost time. OLD SCHOOL5 Rounds350m Row30 Squats25 Sit Ups20 Russian KB Swings 53#/35#15 Ring RowsPost time.

Reminder: We will be closed tomorrow, Sunday. Sorry for the inconvenience. CHHOSE ONE: #13 Rounds35 Double Unders10 Deadlifts 185#/125#+3 Rounds400m Run12 Hang Squat Cleans 95#/65#12 Pull Ups12 Box Jumps 20″Post time. #221 – 18 – 15 – 12 – 9 – 6Calorie RowRussian KB Swings 53#/35#X2 Sit UpsOverhead Walking LungesPost time. #3Bench Press 3,3,3,3,3 *AHAP+Weighted…

Reminder: There will not be OPEN GYM this Sunday 07/26. Sorry for any inconvenience. LEVEL ONE2 Rounds400m Run200m Farmer’s Walk 2 @53#/35#200m Ski Erg30 Calories on Assault Bike30 Wall Ball 20#/14#150 ft. Sled Push 205#/155#500m Row100 ft. Burpee Broad JumpPost time. LEVEL TWO3 Rounds400m Run1 Rope Climb 20′15 HSPU’s100m Farmer’s Walk 2 @70#/53#10 BurpeesPost time.…

Good luck, Good bye…. Today’s Coach Erica’s last day. We all wish you the best on your new life journey, Erica. You’re the best! LEVEL ONE8 Rounds250m Row200m Run+30 Back Squats 185#/125#40 Push Ups50 GHD Sit Ups* Partition as desired.Post time. LEVEL TWO 5 SetsSuper set5 Bench Press *AHAPMax Reps of Bar Dips* Rest as…

LEVEL ONE3 RoundsMax reps for each exercise in one minute.Rest one minute after each round.Power Cleans 95#/65#Double UndersBack SquatsPull UpsV UpsBurpeesPost total reps. LEVEL TWOE3M for 27 minutes1st 3 Minutes: 20 Calories on Assault Bike + 20 Russian KB Swings 70#/53#2nd 3 Minutes: 30 Double Unders + 5 Muscle Ups + 7 Power Snatches 115#/85#3rd…

LEVEL ONE5 Sets10 Back Rack Step Ups *AHAP 16″/12″ each leg20 Laces to Laces 20#/14#10 Banded Single Legged Plate Hops 4″ each leg50 ft. Med Ball Skater Plyos:30 L – Sit Holds12 GHD Hip Extensions15 Calories on Assault BikePost load. LEVEL TWO5 Sets14 DB Walking Lunges *AHAP20 Banded Power Rotations each direction10 Split Squat Jumps…

Notice: There will NOT be an Open Gym this coming Sunday, 07/26. Tina will be out of town. Sorry for the inconvenience. LEVEL ONE800m Run50 Russian KB Swings 53#/35#40 GHD Sit Ups30 KB Walking Lunges20 Pull Ups10 Burpees800m RunPost time. LEVEL TWOAMRAP in 8 minutes5 Power Cleans 155#/105#5 Jerks10 Bar Muscle Ups10 Front Squats– Rest…