CHOOSE ONE: #1“Annie” 50 – 40 – 30 – 20 – 10Double UndersSit Ups+3 Rounds200m Run12 Thrusters 95#.65#12 Pull UpsPost time. #2800m Run+21 – 15 – 9KB Swings 53#/35#Box Jumps 20″GHD Sit Ups+800m Run+21 – 15 – 9Goblet SquatsStep UpsToes to BarPost time. #3Back Squats 10,8,6,4,2 *AHAP+Seated BB Shoulder Press 5,5,5,5,5 *AHAPPost loads.

LEVEL ONE3 Rounds200m Run20 Wall Ball 20#/14#50 ft. Sled Push 205#/155#25 ft. Burpee Broad Jumps+3 Rounds200m Run250m Row25 ft. Sandbag Walking Lunges 70#/50#200m Ski ErgPost time. LEVEL TWOAMCAP in 10 minutesCalories on Assault Bike+5 Rounds20 Russian KB Swings 70#/53#15 Goblet Squats10 GHD Sit UpsPost Calories and time. OLD SCHOOL800m Run X 2 2 minute rest…

LEVEL ONEEMOM for 10 minutesOdd minutes: 3 Front Squats *AHAPEven minutes: :30 Handstand Holds+5 Rounds5 Hang Power Clean and Jerks 95#/65#10 Split Squat Jumps10 GHD Sit Ups1 GasserPost load and time. LEVEL TWOBech Press 3,3,3,3,3 *AHAP+Weighted Pull Ups 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL10 Rounds200m RunOdd Rounds:25 Double Unders + 10 Squat ThrustsEven Rounds:12 Deck Squats…

LEVEL ONEAMRAP in 30 minutes800m Run + 100 Double Unders (Buy In)20 Dead Stop Russian KB Swings 53#/35#10 Burpee Pull UPs15 Box Jumps 20″30 Squats15 Push UpsPost rep total. LEVEL TWO5 Rounds15 Calories on Assault Bike14 Alternating DB Hang Snatches 50#/35#12 Toes to Bar10 Alternating Pistols8 Ring Dips6 Burpees Over DBPost time. Weight Vest Wednesday…

LEVEL ONE5 Sets3 Clean and Jerks *AHAP10 GHD Hip Extensions1 Rope Climb 15′6 Lateral Hurdle Reps8/5 Bar Dips15 Calories on Assault BikePost load. LEVEL TWOSnatch Grip Deadlifts 3,3,3,3,3 *AHAP+Seated Shoulder Press 5,5,5,5,5 *AHAPPost loads. OLD SCHOOLComplete the following in any order and rep scheme:1000m Row100 Plate Clean and Press 35#/25#100 Overhead Walking Lunges3:00 Wall Sit3:00…

Message to all members: First of all, Tina and I would like to express our heartfelt gratitude for all of our wonderful, fit clients and members. We could not be more proud at how you have all showed great progress in your fitness journey with us. Thank you from the bottom of our hearts. There…

CHOOSE ONE: #15 Rounds20/15 Calories on Assault Bike7 Hang Power Snatches 95#/65#6 Overhead Squats5 Pull Ups4 BurpeesPost time. #23 Rounds25 ft. DB Low Carry Walking Lunges15 DB Deadlifts15 Pull Ups25 ft. DB High Carry Walking Lunges 15 DB Front Squats15 DB Push Press200m RunPost time. #3Back Squat 6,5,4,3,2,+Press 3,3,3,3,3Post loads.

LEVEL ONEAMRAP in 8 minutes200m Run (= 2 Reps)100 ft. Sled Push 205#/160# (4 Reps)100 ft. Sandbag Walking Lunges (4 Reps)– Rest 2 minutes –AMRAP in 8 minutes250m Row20 KB Step Ups 2 @53#/35# 16″/12″10 Burpees– Rest 2 minutes –AMRAP in 8 Minutes200m Run (= 2 Reps)20 Wall Ball 20#/14#5 Pull UpsPost rep totals for…

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…