LEVEL ONE
400m Run (2 Laps)
200 ft. Sled Push 180#/135#
400m Run
100 ft. Burpee Broad Jump
400m Run
200m Farmer’s Walk 2 @53#/35#
400m Run
100 ft. Sandbag Walking Lunges
400m Run
40 Wall Ball 20#/14#
Post time.
LEVEL TWO
4 Rounds
5 Wall Walks
5 Bar Muscle Ups
5 DB Squat Snatches Right Arm 50#/35#
5 DB Squat Snatches Left Arm
20 DB Overhead Walkng Lunges
200m Run
Post time.
OLD SCHOOL
2 Mile Run
50 Burpees
* Partition as desired.
Post time.
Happy Birthday, Rob!
LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Deadlifts *AHAP
2nd minute: 15 Hollow Rock F+B=1
3rd minute: :20 L- Sit
+
5 Sets
15/12 Calories on Assault Bike
7 Hang Power Snatches 75#/55#
3 Burpees Over Bar
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press – Build to Heavy Single
+
T-Bar Row (Use Landmine) 8,8,8,8,8 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
350m Row
30 Squats
30 Sit Ups
30 Russian KB Swings 53#/35#
Post time.
LEVEL ONE
21 – 18 – 15 – 12 – 9 -6
Calorie Row
Wall Ball 20#/14#
X2 Sit Ups
Lateral Box Hops R+L=1 12′
Post time.
LEVEL TWO
AMRAP in 8 minutes
15 Calories on Assault Bike
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
20 Russian KB Swings 70#/53#
3 Muscle Ups
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Triple Unders
Post rep totals for each.
OLD SCHOOL
1 Mile Run
+
3 Rounds
100 Single Unders
20 Thrusters 45#/35#
+
1 Mile Run
Post time.
LEVEL ONE
5 Sets
3 Tempo Front Squats *AHAP 4204
10 KB Deadlifts on Risers 4″ 70#/53#
10 GHD Sit Ups
10/5 Bar Dips
5 Strict Pull Ups
4 50m Sprints
Post load.
LEVEL TWO
Overhead Squat 3,3,3,3,3 *AHAP
+
Strict Press 2,2,2,2,2 *AHAP
Post loads.
OLD SCHOOL
Complete the following in any order or rep scheme.
800m Run
30 Clean and Jerks 95#/65#
50 Barbell Roll Outs
50 Front Rack Lunge Steps
200 Double Unders
30 Burpees
Post time.
LEVEL ONE
5 Rounds
30 Double Unders
14 Alternating DB Hang Clean and Jerks 50#/35#
7 Box Jumps 20″
14 DB Goblet Squats
200m Run
Post time.
LEVEL TWO
21 – 18 – 15 – 12 – 9
Calorie Row
Front Squats 95#/65#
GHD Sit Ups
Hand Release Push Ups
*200m Run after each round>
Post time.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
150 Sit Ups
150 Russian KB Swings 53#/35#
*Partition Sit Up and KBS as desired.
Post time.
CHOOSE ONE:
#1
1200m Run
63 KB Swings 53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.
#2
5 Rounds
250m Row
25 Double Unders
10 Burpees
200m Run
Post time.
#3
Staggered Stance Deadlift 5,5,5,5,5 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
LEVEL ONE
400m Run (2 Laps)
150 ft. Sled Push 170#?135#
400m Run
400m Ski Erg
400m Run
200m Farmer’s Walk 2 @ 53#/35#
100 ft. Burpee Broad Jumps
400m Run
500m Row
400m Run
50 Wall Ball 20#/14#
Post time.
LEVEL TWO
3 Rounds
21 Calorie Row
21 GHD Sit Ups
15 Thrusters 95#/65#
15 Pull Ups
9 Box Jumps 24″/20″
9 Burpees
Post time.
OLD SCHOOL
4 Rounds
350m Row
20 Russian KB Swings 53#/35#
30 Sit Ups
25 Squats
Post time.
Happy Anniversary to Paul and Tina! 21 years!
LEVEL ONE
Deadlift 3,3,3,3,3 *AHAP
+
5 Sets
12/10 Calories on Assault Bike
14 Alternating DB Snatches 50#/35#
3 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
5 Sets
5 Front Rack Step Ups 16″/12″ *AHAP
+
Bench Press 5 X 5
Post loads.
OLD SCHOOL
5 Rounds
500m Row
12 Double KB Front Squats 2 @35#/26#
12 Alternating KB Gorilla Rows
12 Alternating KB Push Press
Post time.
LEVEL ONE
800m Run
15 Cleans and Jerks 95#/65#
15 Pull Ups
5 Burpees
600m Run
8 Clean and Jerks 115#/75#
8 Pull Ups
10 Burpees
400m Run
5 Clean and Jerks 135#/95#
5 Pull Ups
15 Burpees
Post time.
LEVEL TWO
Complete the following in any order or rep scheme.
50 Calories on Assault Bike
150 ft. Handstand Walks
15 Muscle Ups
75 GHD Sit Ups
100 Overhead Walking Lunges 45#/35#
Post time.
OLD SCHOOL
3 Mile Run
or
5000m Row
Post time.
LEVEL ONE
5 Sets
12 DB Walking Lunges *AHAP
10 GHD Hip Extensions
10 Banded Skater Plyos each direction
12 Med Ball Dynamic Chest Tosses 20#/14#
5 Strict Pull Ups
6 Agility Ladder reps
Post load.
LEVEL TWO
Clean and Jerk *AHAP
+
Weighted Bar Dip 5,5,5,5,5 *AHAP
Post loads.
OLD SCHOOL
10 Rounds
250m Row
Odd Rounds: 12 Deck Squats 25#/15# + 5 Burpees
Even Rounds: 15 Wall Ball 20#/14#
Post time.
