LEVEL ONE
5 Sets
14 KB Figure 8 Walking Lunges *AHAP
5 KB Windmills each side 35#/26#
5 Bench Press *AHAP
3 Weighted Strict Pull Ups *AHAP
10 GHD Sit Ups
:10 X 3 L Sit on Parrallets
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Front Squat 3,3,3,3,3 *AHAP
+
Strict Press 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
10 Rounds
250m Row
200m Run
+
300 Double Unders
50 Burpees
*Partition as desired.
Post time.
LEVEL ONE
4 Rounds
12 Deadlifts 105#/70#
10 Hang Power Cleans
8 Front Squats
6 Jerks
4 Burpees
+
600m Run
20 Pull Ups
20 Push Ups
20 Squats
600m Run
Post time.
LEVEL TWO
21 – 18 – 15 – 12 – 9
Calories on Assault Bike
Hang Clean and Jerk 95#/65#
GHD Sit Ups
X2 Double Unders
Post time.
OLD SCHOOL
5 Rounds
250m Row
15 Med Ball Cleans 30#/20#
25 Sit Ups
20 KB Plank Drags 53#/35#
Post time.
CHOOSE ONE:
#1
800m Run
35 Double Unders
30 GHD Sit Ups
30 DB Thrusters 50#/35#
30 Pull Ups
30 Alternating DB Snatches
35 Double Unders
800m Run
Post time.
#2
3 Rounds
350m Row
200m Run
25 Sit Ups
25 KB Swings 53#/35#
10 Burpees
Post time.
#3
Back Squat 10,8,6,4,2 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
LEVEL ONE
2 Rounds
200m Run
100 ft. Sled Push 175#/135#
50 ft. Burpee Broad Jump
200m Run
500m Row
100 ft. Sandbag Walking Lunges 70#/50#
200m Run
200m Ski Erg
30 Wall Ball 20#/14#
Post time.
LEVEL TWO
1 Mile Run
+
25 Burpees Pull Ups
25 Shoulder to Overhead 115#/75#
25 Toes to Bar
25 GHD Sit Ups
25 Front Squats
+
1 Mile Run
Post time.
OLD SCHOOL
100 Sit Ups
80 Squats
60 Plate Clean and Press 35#/25#
40 Russian KB Swings 53#/35#
20 4 – Count Flutter Kicks
40 Russian KB Swings
60 Plate Clean and Press
80 Squats
100 Sit Ups
Post time.
LEVEL ONE
E4M for 36 minutes
1st 4 minutes:
200m Farmer’s Walk 2@53#/35# + 10 Pull Ups
2nd 4 minutes:
2 Rounds
15 Deadlifts 135#/95#
15 Push Ups
15 Squats
3rd 4 minutes:
750m Row
Post Rx or cycles completed.
LEVEL TWO
Bench Press – Build to Heavy Single
+
Single Arm DB Row 8,8,8,8,8 each arm *AHAP
Post loads.
OLD SCHOOL
5 Rounds
100 Single Unders
12 DB Deadlifts 35#/25#
10 DB Hang Power Cleans
8 DB Front Squats
6 DB Push Press
200m Run
Post time.
LEVEL ONE
10 Rounds
200m Run
Odd Rounds: 10 Squat Clean Thrusters 95#/65#
Even Rounds: 25 Double Unders + 5 Burpees
Post time.
LEVEL TWO
25 – 20 – 15
Calories on Assault Bike
GHD Sit Ups
2 – 3 – 2
Rope Climb 20′
25 ft. Handstand Walks
25 – 30 – 25
X2 Double Unders
Overhead Walking Lunges 45#/35#
Post time.
WEIGHT VEST WEDNESDAY 20#/14#
800m Run
75 Squats
600m Run
50 Push Ups
75 Squats
400m Run
50 Pull Ups
50 Push Ups
75 Squats
Post time.
LEVEL ONE
5 Sets
3 Tempo Back Squats 3304 *AHAP
8 Nordic Curls
10 GHD Sit Ups
10/6 Bar Dips
5 Strict Pull Ups
4 50m Sprints
Post load.
LEVEL TWO
Clean and Jerk *AHAP
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
4 Rounds
750m Row
20 Russian KB Swings 53#/35#
20 Goblet Squats
20 Alternating KB Rows
Post time.
LEVEL ONE
4 Rounds
12 Deadlifts 135#/95#
12 Toes to Bar
12 Push Ups
+
800m Run
+
30 Back Rack Step Ups 75#/55# @ 20″/16″
100 Double Unders
30 Push Press
Post time.
LEVEL TWO
50 Calories on Assault Bike
40 GHD Sit Ups
30 CTB Pull Ups
20 Box Jumps 30″/24″
10 Power Cleans 185#/125#
800m Run
10 Power Snatches 135#/95#
20 Burpees
30 Toes to Bar
40 Russian KB Swings 70#/53#
50 Unbroken Double Unders
Post time.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
3 Rounds
12 Hang Squat Cleans 95#/65#
12 Pull Ups
12 Squat Thrusts
Post time.
CHOOSE ONE:
#1
E3M for 12 minutes
400m Run
– Rest 3 minutes –
E3M for 12 minutes
12 Thrusters 95#/65#
12 Pull Ups
– Rest 3 minutes –
E3M for 12 minutes
20 Russian KB Swings 53#/35#
50 Double Unders
5 Burpees
Post Rx or cycles completed for each.
#2
3 Rounds
600m Run
12 DB Hang Squat Cleans 35#/25#
12 DB Push Press
10 Pull Ups
10 GHD Sit Ups
6 Burpees
6 Box Jumps 20″
Post time.
#3
Zercher Squat 3,3,3,3,3 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.
LEVEL ONE
AMRAP in 35 minutes
200m Run
200m Ski
200m Run
100 ft. Sled Push 175#/135#
200m Run
50 ft. Burpee Broad Jump
200m Run
250m Row
200m Run
25 Wall Ball 20#/14#
Post rounds plus exercise completed.
LEVEL TWO
5 Rounds
20/15 Calories on Assault Bike
12 Hang Power Snatches 75#/55#
10 Overhead Squats
8 Pull Ups
6 Burpees
200m Run
Post time.
OLD SCHOOL
3 Mile Run
or
6k Row
Post time.
