NOTICE: The gym will be closed tomorrow, Sunday the 17th. Sorry for any inconvenience.
CHOOSE ONE:
#1
4 Rounds
30 Double Unders
12 Deadlifts 95#/65#
12 Hang Power Cleans
12 Thrusters
12 Pull Ups
12 Calories on Assault Bike
Post time.
#2
3 Rounds
200m Sandbag Run 70#/50#
25 Sandbag Back Squats
15 GHD Sit Ups
15 Push Ups
15 Pull Ups
Post time.
#3
DB Bulgarian Split Squats 8,8,8,8,8 each leg *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
Notice: The gym will be closed this Sunday, May 17th. Sorry for any inconvenience.
LEVEL ONE
2 Rounds
200m Run
100 ft. Sled Push 175#/135#
200m Run
200m Farmer’s Walk 2 @53#/35#
200m Run
350m Row
200m Run
30 Sandbag Step Ups 70#/50# 16″/12″
200m Run
30 Wall Ball 20#/14#
Post time.
LEVEL TWO
“King Kong”
3 Rounds
1 Deadlift 365#/205#
2 Muscle Ups
3 Squat Cleans 205#/145#
4 HSPU’s
Post time.
OLD SCHOOL
1 Mile Run
+
3 Rounds
5 Burpee Pull Ups
20 Plate Clean and Press 35#/25#
10 Box Jumps 20″
+
1 Mile Run
Post time.
LEVEL ONE
Back Squat 5,5,5,5,5 *AHAP
+
3 Rounds
15/12 Calories on Assault Bike
250m Row
200m Run
15 GHD Sit Ups
Post load and time.
LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
Weighted Pull Ups 2,2,2,2,2 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
350m Row
20 Russian KB Swings 53#/35#
20 Lateral Box Hops R+L=1 12″
25 Squats
25 Sit Ups
1:00 Plank Hold
Post time.
LEVEL ONE
E3M for 36 minutes
1st 3 minutes:
500m Row
2nd 3 minutes:
2 Rounds
25 Double Unders
12 Hang Power Snatches 75#/55#
3rd 3 minutes:
200m Run
10 Burpees
Post Rx or cycles completed.
LEVEL TWO
5 Sets
15 Calories on Assault Bike
7 Squat Cleans 135#/95#
7 Pull Ups
5 Burpees
– Rest 1 minute –
+
AMRAP in 3 minutes
Shoulder to Overhead 135#/95#
Post time minus 4 minutes and rep total.
WEIGHT VEST 20#/14#
800m Run
75 Squats
600m Run
75 Squats
50 Push Ups
400m Run
75 Squats
50 Push Ups
50 Pull Ups
Post time.
LEVEL ONE
5 Sets
20 Back Rack Step Ups 10/10 *AHAP 16″/12″
5 Broad Jumps 6’/5′
10/5 Bar Dips
10 Single Arm DB Rows each arm *AHAP
12 GHD Hip Extensions
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Deadlift – Build to Heavy Single
*Does not have to be Max lift.
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
350m Row
20 Med Ball Cleans 20#/14#
10 Squat Thrusts
20 Push Ball
Post time.
LEVEL ONE
AMRAP in 35 minutes
1 Mile Run (Buy In)
10 Thrusters 95#/65#
10 GHD Sit Ups
10 Alternating Front Rack Lunge Steps
10 Pull Ups
10 Burpees
Post rep total.
LEVEL TWO
5 – 7 – 9
Muscle Ups
Back Squat 255#/155#
50 – 75 – 50
Double Unders
Feet Handstand Walks
12 – 10 – 8
Burpees
Box Jumps 24″/20″
*200m Run after every round.
Post time.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
100 Sit Ups
200 Double Unders
100 Squats
Partition as desired.
Post time.
HAPPY MOTHER”S DAY to all of our moms in our wonderful community. Treat yourself to a bit of fitness!
CHOOSE ONE:
#1
600m Run
30 GHD Sit Ups
30 Power Cleans 95#/65#
600m Run
30 Pull Ups
30 Push Ups
600m Run
30 Front Squats
30 Push Jerks
Post time.
#2
3 Rounds
750m Row
100 Single Unders
20 Alternating DB Snatches 50#/35#
10 Pull Ups
5 Burpees
Post time.
#3
Deadlift 5,5,5,5,5 *AHAP
+
Front Squats 3,3,3,3,3 *AHAP
Post loads.
LEVEL ONE
2 Rounds
200m Run
100 ft. Sandbag Walking Lunges
200m Run
200m Farmer’s Walk 2@ 53#/35#
200m Run
50 ft. Burpee Broad Jump
200m Run
250m Row
200m Run
200m Ski
200m Run
30 Wall Ball 20#/14#
Post time.
LEVEL TWO
800m Run X 2
Rest 2 minutes between efforts
400m Run X 4
Rest 1 minute between efforts
200m Run X 6
Rest 1 minute between efforts
Post time minus 13 minutes.
OLD SCHOOL
3 Rounds
500m Row
20 DB Step Ups 35#/25# @ 20″/16″
50 Sit Ups
20 DB Floor Press
50 Squats
Post time.
LEVEL ONE
EMOM for 15 minutes
1st minute: 1 Squat Clean + 1 Jerk *AHAP
2nd minute: 20 Plate Russian Twists 25#/15# R+L=1
3rd minute: 10 Single Leg Plate Hops each leg
+
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
Snatch *AHAP
+
Bench Press 5 X 5
*All sets at 85% 1 RM.
Post loads.
OLD SCHOOL
1 Mile Run
+
3 Rounds
15 Plate Clean and Press 35#/25#
20 Plate Overhead Walking Lunges
15 Skater Plyos R+L=1 4′
+
1 Mile Run
Post time.
LEVEL ONE
5 Rounds
5 Back Squats 205#/115#
200m Run
+
5 Rounds
20 Russian KB Swings 53#/35#
20 Sit Ups
Post time.
LEVEL TWO
4 Rounds
25 Calories on Rower
10 Power Snatches 95#/65#
12 Overhead Squats
14 CTB Pull Ups
16 Alternating Front Rack Lunge Steps
18 GHD Sit Ups
20 Calories on Assault Bike
Post time.
WEIGHT VEST WEDNESDAY 20#/14#
Partner Workout
In teams of two, complete the following:
AMRAP in 25 minutes
P1 400m Run
P2 AMRAP of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds and reps completed as a team. When P1 returns from run, pick up where P2 left off.
