Choose One:
#1
5 Rounds
400m Run
9 Clean and Jerks 95#/65#
8 Front Squats
7 Burpees Over Bar
35 Double Unders
Post time.
#2
3 Rounds
1000m Row
20 GHD Sit Ups
15 Pull Ups
20 Push Ups
15 Double KB Front Squats 2@35#/26#
Post time.
#3
Tempo Back Squats 3,3,3,3,3 *AHAP
5205
+
Close Grip Bench Press 5,5,5,5,5 *AHAP
Post loads.
LEVEL ONE
400m Run ( 2 laps @ bldg.)
200m Ski Erg
20 Burpees
400m Run
200m Farmer’s Walk 2 @ 53#/44#
400m Run
500m Row
400m Run
100 ft. Sled Push
50 Double Unders
400m Run
50 Wall Ball 20#/14#
Post time.
LEVEL TWO
2 Rounds
15 Thrusters 95#/65#
15 GHD Sit Ups
15 Pull Ups
15 Burpees
– Rest 2 minutes –
2 Rounds
400m Run
30 Russian KB Swings 70#/53#
– Rest 2 minutes –
2 Rounds
100 ft. Handstand Walks
50 Double Unders
Post time minus 4 minutes.
OLD SCHOOL
“Helen”
3 Rounds
400m Run
21 KB Swings 53#/35#
12 Pull Ups
+
4 Rounds
40 Double Unders
25 Sit Ups
Post time.
LEVEL ONE
EMOM for 10 minutes
1 Clean and Jerk *AHAP
+
30 Calories on Assault Bike
30 Russian KB Swings 53#/35#
30 Double Unders
25 Calories on Assault Bike
25 Russian KB Swings 62#/44#
25 Double Unders
20 Calories on Assault Bike
20 Russian KB Swings 70#/53#
20 Double Unders
Post load and time.
LEVEL TWO
DB Bulgarian Split Squats 8,8,8,8,8 each leg *AHAP
+
Bench Press
* Build to Heavy Single
Post loads.
OLD SCHOOL
1 Mile Run
+
3 Rounds
20 DB Step Ups 35#/25# @ 20″/16″
15 DB Floor Press
10 Pull Ups
30 Sit Ups
+
1 Mile Run
Post time.
LEVEL ONE
5 Rounds
350m Row
8 Thrusters 75#/55#
7 Box Jumps 20″
6 Pull Ups
5 Push Ups
Post time.
LEVEL TWO
10 – 12 – 14
HSPU’s
Ring Dips
20 – 22 – 24
Calories on Assault Bike
X 3 Double Unders
– Rest 3 minutes –
4 Rounds
200m Run
7 Hang Power Snatches 95#/65#
1 Rope Climb
Post time minus 3 minutes.
WEIGHT VEST 20#/14#
3 Rounds
600m Run
50 Squats
30 Push Ups
20 Pull Ups
Post time.
LEVEL ONE
5 Sets
5 Back Squats *AHAP
100m Farmer’s Walk *AHAP (Unbroken)
10 GHD Sit Ups
10 Ring Rows
10/6 Feet Elevated Push Ups
6 Lateral Hurdle Reps
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Snatch *AHAP
+
Back Squat 5 X 5
Post loads.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds: 7 DB Hang Squat Cleans 35#/25# + 30 Double Unders
Even Rounds: 12 DB Walking Lunges + 5 Burpees
Post time.
LEVEL ONE
4 Rounds
250m Row
200m Run
+
30 Wall Ball 20#/14#
+
3 Rounds
250m Row
200m Run
+
100 Russian KB Swings 53#/35#
+
2 Rounds
250m Row
200m Run
+
25 Burpees
Post time.
LEVEL TWO
10 Clean and Jerks 135#/95#
15 CTB Pull Ups
25 GHD Sit Ups
+
600m Run
+
7 Clean and Jerks 155#/105#
10 Bar Muscle Ups
20 GHD Sit Ups
+
400m Run
+
4 Clean and Jerks 175#/115#
5 Muscle Ups
15 GHD Sit Ups
+
200m Run
Post time.
OLD SCHOOL
5 Rounds
15/10 Calories on Assault Bike
30 Squats
15 Mt. Climbers R+L=1
25 Sit Ups
20 Alternating Plank Shoulder Touches
20 Hollow Rock F+B=1
Post time.
The gym will be closed tomorrow, Easter Sunday. Happy Easter !
CHOOSE ONE:
#1
5 Rounds
350m Row
20 DB Step Ups 35#/25# 20″/16″
15 DB Push Press
10 Pull Ups
5 Burpees
Post time.
#2
3 Rounds
600m Run
15 Deadlifts 95#/65#
12 Hang Power Cleans
10 Front Squats
8 Push Jerks
6 Pull Ups
Post time.
#3
Deadlift 5,5,5,5,5 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Happy Good Friday! We will be closed this Sunday, Easter Sunday, in observance of this special holiday.
LEVEL ONE
2 Rounds
400m Run (2 laps @ bldg.)
15 Box Jumps 20″
400m Run
200m Farmer’s Walk 2@53#/35#
400m Run
200m Sandbag Run 70#/50#
400m Run
100 ft. Sled Push 205#/175#
400m Run
20 GHD Sit Ups
Post time.
LEVEL TWO
“Nate”
AMRAP in 20 minutes of:
2 Muscle Ups
4 HSPU’s
8 KB Swings 70#/53#
Post rounds plus reps.
OLD SCHOOL
AMRAP in 30 minutes
1 Mile Run (Buy In)
30 Squats
30 Sit Ups
30 Russian KB Swings 53#/35#
90 Single Unders
Post rep total.
LEVEL ONE
“Nine in Ten”
You have ten minutes to get the heaviest load in these nine lifts.
The majority of the workout is used to strategize and warmup. The best way to warm up is go in reverse order, as the first three lifts are taking the bar from the ground.
1. Deadlift
2. Clean
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Strict Press
8. Thruster
9. Overhead Squat
Post total weight and Rx or not.
LEVEL TWO
Overhead Squat 3,3,3,3,3 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
4 Rounds
600m Run
15 Plate Clean and Press 35#/25#
10 Squat Thrusts
25 Laces to Laces 20#/14#
Post time.
LEVEL ONE
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings 53#/35#
KB Clean and Jerk (1 KB)
X2 Sit Ups
*200m Run after every round.
Post time.
LEVEL TWO
“Fran”
21 – 15 – 9
Thrusters 95#/65#
Pull Ups
– Rest 3 minutes –
30 Calories on Assault Bike
40 Double Unders
50 GHD Sit Ups
40 Double Unders
30 Calories on Assault Bike
– Rest 3 minutes –
400m Farmer’s Walk (2 laps) 2 @ 53#/44#
Post time minus 6 minutes.
WEIGHT VEST WEDNESDAY
20#/14#
800m Run
100 Squats
600m Run
75 Push Ups
400m Run
50 Pull Ups
200m Run
Post time.
