LEVEL ONE
5 Rounds
200m Run
7 Clean and Jerks 115#/75#
6 Pull Ups
5 Box Jumps 20″
4 Burpees
Post time.
LEVEL TWO
E3M for 15 minutes
500m Row
+
4 Rounds
200m Farmer’s Walk 2 @70#/53#
200m Run
Post Rx or cycles completed and time.
WEIGHT VEST WEDNESDAY 20#/14#
800m Run
100 Squats
600m Run
75 Push Ball 20#/14#
400m Run
50 Push Ups
200m Run
25 Pull UPs
Post time.
LEVEL ONE
5 Sets
10 Back Rack Step Ups *AHAP 5/5
10 Bulgarian Split Squat Jumps 5/5
10 GHD Sit Ups
8/5 Bar Dips
10 Ring Rows
10 DB Skater Plyos R+L=1 4′ 12#/8#
15 Calories on Assault Bike
Post load.
LEVEL TWO
Back Squat 2,2,2,2,2 *AHAP
+
Strict Press 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
100 Single Unders
30 Squats
25 Sit Ups
20 Plate Clean and Press 35#/25#
Post time.
LEVEL ONE
4 Rounds
250m Row
200m Run
+
100 Russian KB Swings 53#/35#
50 Pull Ups
50 Push Ups
*Partition as desired.
+
4 Rounds
250m Row
200m Run
Post time.
LEVEL TWO
10 minutes to Find 1RM for Thruster
+
5 Rounds
25 Double Unders
6 Alternating Pistols
4 Burpees
2 Muscle Ups
Post load and time.
OLD SCHOOL
3 Rounds
800m Run
20 DB Step Ups 35#/25# 20″/16″
15 DB Hang Clean and Jerks
20 Sit Ups
15 DB Floor Press
Post time.
CHOOSE ONE:
#1
800m Run
+
4 Rounds
30 Double Unders
12 Deadlifts 95#65#
10 Hang Power Cleans
8 Front Squats
6 Jerks
4 Burpees
+
800m Run
Post time.
#2
3 Rounds
750m Row
20 Russian KB Swings 53#/35#
5 Burpees Over KB
20 GHD Sit Ups
Post time.
#3
Deadlift 5,5,5,5,5 *AHAP
+
Narrow Grip Bench Press 5,5,5,5,5 *AHAP
Post loads.
LEVEL ONE
800m Run (4 Laps)
200 ft. Sled Push 180#/135#
100 ft.. Sandbag Walking Lunges 70#/50#
600m Run (3 Laps)
400m Farmer’s Walk (2 Laps) 2@ 53#/35#
100 ft. Burpee Broad Jumps
400m Run (2 Laps)
750m Row
500m Ski Erg
Post time.
LEVEL TWO
5 Rounds
5 Back Squats 225#/155#
200m Run
+
3 Rounds
35 Double Unders
15 GHD Sit Ups
15 Toes to Bar
Post time.
OLD SCHOOL
3 Mile Run
or
5000m Row
Post time.
LEVEL ONE
5 Sets
3 Thrusters *AHAP
10 GHD Sit Ups
+
10 Sets
:15 All Out on Assault Bike
:45 Recover
Post load and total Calories.
LEVEL TWO
5 Sets
3 Bench Press *AHAP
5 Weighted Pull Ups *AHAP
Post loads.
OLD SCHOOL
800m Run
+
21 – 15 – 9
Deadlifts 135#/95#
Hand Release Push Ups
+
800m Run
+
21 – 15 – 9
Back Squats
Squat Thrusts
+
800m Run
Post time.
LEVEL ONE
AMRAP in 8 minutes
10 Power Cleans 95#/65#
10 Pull Ups
10 Burpees Over Bar
10 Alternating Front Rack Lunge Steps
– Rest 3 minutes –
AMRAP in 8 minutes
250m Row
25 Sit Ups
10 Front Squats
– Rest 3 minutes –
800m Run
Max Double Unders in remaining time.
Post rep totals for each.
LEVEL TWO
800m Run
15 Muscle Ups
30 KB Swings 70#/53#
15 HSPU’s
30 GHD Sit Ups
15 Ring Dips
30 Goblet Squats
1000m Row
Post time.
Weight Vest Wednesday
3 Rounds
600m Run
30 Step Ups 20″
30 Plate Clean and Press 35#/25#
10 Burpees
Post time.
LEVEL ONE
5 Sets
12 DB Walking Lunges *AHAP
10 GHD Hip Extensions
10 Toes to Bar
1 Rope Climb 15′
10/5 Clapping Push Ups
15 Calories on Assault Bike
Post load of DB’s.
LEVEL TWO
Snatch – Build to Heavy Single
+
6 Sets
1 Push Jerk + 1 Split Jerk *AHAP
Post loads.
OLD SCHOOL
3 Rounds
1000m Row
25 Thrusters 45#/35#
10 Box Jumps 20″
5 Burpees
Post time.
LEVEL ONE
30 Clean and Jerks 115#/75#
30 Pull Ups
30 GHD Sit Ups
30 Push Ups
30 Front Squats
800m Run
post time.
LEVEL TWO
5 Rounds
50 Double Unders
15 DB Hang Squat Cleans 50#/35#
15 CTB Pull Ups
Post time.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post time.
CHOOSE ONE:
#1
1 Mile Run
+
3 Rounds
12 Hang Squat Cleans 95#/65#
10 Push Jerks
8 Pull Ups
6 Push Ups
+
1 Mile Run
Post time.
#2
3 Rounds
500m Row
8 Thrusters
8 Pull Ups
8 Burpees
200m Run
Post time.
#3
Back Squat Build to Heavy Single
+
Bench Press 3,3,3,3,3
Post loads.
