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.
LEVEL ONE
5 Rounds
25 Double Unders
7 Squat Cleans 95#/65#
7 Pull Ups
5 Squat Thrusts
200m Run
Post time.
LEVEL TWO
30 GHD Sit Ups
40 KB Swings 70#/53#
50 Goblet Squats
800m Run
50 Goblet Squats
40 KB Swings
30 GHD Sit Ups
Post time.
OLD SCHOOL
3 Rounds
20 DB Step Ups 35#/25# 20″/16″
30 Sit Ups
20 Floor Press
+
1000m Row
+
3 Rounds
20 DB Hang Clean and Jerks
30 Mt. Climbers
20 Squats
Post time.
CHOOSE ONE:
#1
8 Rounds
250m Row
200m Run
+
21 – 15 – 9
Deadlifts 135#/95#
GHD Sit Ups
*1:00 Forearm Plank Hold
Post time.
#2
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Push Press 75#/55#
Bent Over Row
Hang Power Clean
Squats
Post time.
#3
Back Squat 8,8,8,8,8 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
LEVEL ONE
2 Rounds
200m Run
100 ft. Sandbag Walking Lunges 70#/50#
200m Run
100 ft. Sled Push 175#/135#
200m Run
200m Farmer’s Walk 2@53#/35#
200m Run
25 Wall Ball 20#/14#
200m Run
15 Burpees
Post time.
LEVEL TWO
5 Rounds
350m Row
7 Hang Power Snatches 75#/55#
6 CTB Pull Ups
5 Box Jumps 24″/20″
4 Burpees
Post time.
OLD SCHOOL
1 Mile Run
30 GHD Sit Ups
30 Front Squats 75#/55#
30 Push Jerks
30 Push Ups
1 Mile Run
Post time.
LEVEL ONE
EMOM for 15 minute
1st minute: 3 Front Squats *AHAP
2nd minute: 1 Turkish Get Up *AHAP
3rd minute: :45 Ring Plank Holds
+
5 Rounds
12/10 Calories on Assault Bike
5 Hang Power Clean and Jerks 95#/65#
3 Burpees
Post loads and time.
LEVEL TWO
Bench Press 5 X 5
*All sets at 85% 1RM
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
800m Run
+
100 Overhead Walking Lunges 35#/25#
200 Double Unders
* Partition these two as desired.
+
600m Run
+
50 Calorie Row
50 Burpees
*Partition these two as desired.
+
400m Run
Post time.
LEVEL ONE
AMRAP in 30 minutes
1 Mile Run (Buy In)
20 Russian KB Swings 53#/35#
10 Box Jumps 20″
20 Ab Mat Sit Ups
10 Split Squat Jumps
20 Squats
Post rep total.
LEVEL TWO
AMRAP in 30 minutes
100 Calories on Assault Bike (Buy In)
15 GHD Sit Ups
10 Alternating Pistols
15 SDLHP 95#/65#
10 Pull Ups
15 Overhead Squats
Post rep total.
OLD SCHOOL
3 Rounds
400m Run
30 Front Squat to Push Press 45#/35#
10 Burpees
+
1000m Row
+
3 Rounds
15 Deadlifts 135#/95#
10 Lateral Bar Hops R+L=1
15 Pull Ups
Post time.
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 ONE
5 Sets
5 Tempo Back Squats *AHAP 3305
10 GHD Sit Ups
10/6 Weighted Push Ups *AHAP
1 Rope Climb 15′
20 Lateral Monster Walks each direction
2 50m Sprints
Post loads.
LEVEL TWO
Zercher Squats 5,5,5,5,5 *AHAP
+
5 Sets
1 Push Jerk + 1 Split Jerk *AHAP
Post loads.
OLD SCHOOL
21 – 18 – 15 – 12 – 9 -6
Calorie Row
Plate Clean and Press 35#/25#
Lateral Box Hops R+L=1 12″
DB Goblet Squats 35#/25#
*200m Run after every round.
Post time.
LEVEL ONE
10 Minutes time cap
1000m Row
Max Reps of Deadlifts 185#/125#
Max Reps of Sit Ups
* Partition the DL and SU as desired.
– Rest 2 minutes –
10 Minute time cap
800m Run
Max Reps of Pull Ups
Max Reps of Push Ups
* Partition Pull Ups and Push Ups as desired.
Post rep totals for each.
LEVEL TWO
3 Rounds
500m Row
12 Thrusters 95#/65#
6 Burpees Over Bar
12 CTB Pull Ups
6 Box Jump Overs 24″/20″
50 Double Unders
Post time.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
10 Burpees
Even Rounds:
20 Russian KB Swings 53#/35#
10 Pull Ups
Post time.
CHOOSE ONE:
#1
5 Rounds
15/12 Calories on Assault Bike
20 Overhead Walking Lunges 35#/45#
30 Double Unders
15 GHD Sit Ups
5 Burpees
200m Run
Post time.
#2
3 Rounds
600m Run
12 Power Cleans 95#/65#
12 Push Jerks
12 Box Jumps 20″
30 Squats
Post time.
#3
Front Squat 5,5,5,5,5 *AHAP
+
Bench Press 2,2,2,2,2 *AHAP
Post loads.
LEVEL ONE
2 Rounds
200m Run
200m Sandbag Run 70#/50#
200m Ski Erg
200m Run
50 ft. Burpee Broad Jump
50 Russian KB Swings 53#/35#
200m Run
30 DB Thrusters 35#/25#
200m Run
100m Farmer’s Walk 2@53#/35#
Post time.
LEVEL TWO
1 Mile Run
200m Farmer’s Walk 2@70#/53#
2 Rope Climbs 20′
10 Bar Muscle Ups
50 Wall Ball 20#/14#
20 Burpees
Post time.
OLD SCHOOL
4 Rounds
20 DB Step Ups 35#/25# 20″/16″
10 DB Hang Squat Cleans
10 DB Push Press
25 Sit Ups
10 Pull Ups
Post time.
