LEVEL ONE
5 Sets
2 Reps of Barbell Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat *AHAP
Max Push Ups for 1:00
10 GHD Sit Ups
5 Strict Pull Ups
6 Hurdle Jumps
4 50m Sprints
Post load and highest number of Push Ups.
LEVEL TWO
Back Rack Reverse Lunge Steps *AHAP
10,10,10,10,10
+
Weighted Bar Dips
5,5,5,5,5 *AHAP
Post loads.
OLD SCHOOL
3 Rounds
800m Run
25 Wall Ball 20#/14#
10 Burpees
20 Step Ups 20″
Post time.
LEVEL ONE
8 Rounds
250m Row
200m Run
+
3 Rounds
20 Alternating DB Snatches 50#/35#
30 Double Unders
5 Burpees
Post time.
LEVEL TWO
3 Rounds
5 Power Cleans 205#/145#
10 HSPU’s
20 Alternating Pistols
– Rest 2 minutes –
3 Rounds
10 Toes to Bar
10 GHD Sit Ups
20 KB Plank Drags 53#/35#
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.
OLD SCHOOL
5 Rounds
75 Single Unders
15 Plate Clean and Press 35#/25#
20 Sit Ups
20 Overhead Walking Lunges
Post time.
CHOOSE ONE:
#1
5 Rounds
350m Row
8 Thrusters 95#/65#
6 Pull Ups
4 Burpees
24 Double Unders
Post time.
#2
3 Rounds
600m Run
12 GHD Sit Ups
12 DB Squat Cleans 35#/25#
10 Skater Plyos R+L=1 4′
10 Pull Ups
Post time.
#3
Tempo Back Squat 5,5,5,5,5 *AHAP
3305
+
Strict Press 3,3,3,3,3 *AHAP
Post loads.
LEVEL ONE
2 Rounds
400m Run (2 Laps @ Bldg.)
400m Ski Erg
400m Run
50 ft. Burpee Broad Jump
400m Run
100m Farmer’s Walk 2 @53#/35#
400m Run
50 ft. Sled Push 205#/175#
Post time.
LEVEL TWO
3 Rounds
20 Calories on Assault Bike
:30 L – Sit Hold (Accumulative)
– Rest 2 minutes –
3 Rounds
50 Double Unders
15 GHD Sit Ups
– Rest 2 minutes –
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Post time minus 4 minutes.
OLD SCHOOL
1 Mile Run
+
100 Sit Ups
100 Russian KB Swings 53#/35#
100 Step Ups 20″
+
1 Mile Run
Post time.
LEVEL ONE
EMOM for 12 minutes
Odd minutes: 10 Alternating Back Rack Reverse Lunges *AHAP
Even minutes: 5 Push Press *AHAP
+
4 Rounds
21 Calories on Rower
15 Hang Squat Cleans 75#/55#
9 Pull Ups
Post loads and time.
LEVEL TWO
Deadlift 3,3,3,3,3 *AHAP
+
Bench Press 5 X 3
* All sets @ 90% 1 RM
Post loads.
OLD SCHOOL
8 Rounds
200m Run
25 Double Unders
15 Med Ball Cleans 20#/14#
250m Row
Post time.
LEVEL ONE
E3M for 36 minutes
1st 3 minutes: 200m Run + 20 Wall Ball 20#/14#
2nd 3 minutes: 500m Row
3rd 3 minutes: 20 Double Unders + 20 Russian KB Swings 53#/35# + 5 Burpees
Post Rx or cycles completed.
LEVEL TWO
4 Rounds
20 Calories on Assault Bike
1 Rope Climb 15′
15 DB Front Squats 50#/35#
50 Double Unders
10 Burpees
Post time.
WEIGHT VEST WEDNESDAY 20#/14#
800m Run
75 Squats
600m Run
50 Push Ups
400m Run
25 Pull Ups
200m Run
12 Burpees
Post time.
LEVEL ONE
5 Sets
3 Deadlifts *AHAP
10 DB Floor Press *AHAP
5 Strict Mixed Grip Pull Ups
10 GHD Sit Ups
:30 Handstand Hold
1 Minute at 350+/250+ Watts on Bike
Post loads.
LEVEL TWO
Split Jerk off Jerk Box
* Build to Heavy Single
+
Weighted Pull Ups
3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
800m Run
+
21 – 15 – 9
Hang Clean and Jerks 95#/65#
Front Squats
+
800m Run
+
21 – 15 – 9
Deadlifts 135#/95#
Squat Thrusts
Post time.
LEVEL ONE
“Pay the Piper”
400m Run
10 Thrusters 95#/65#
400m Run
9 Thrusters
400m Run
8 Thrusters
400m Run
7 Thrusters……… all the way to400m Run
1 Thruster
Post time.
LEVEL TWO
10 – 8 – 6 – 4
Squat Cleans 135#/95#
Push Jerks
20 – 18 – 16 – 14
GHD Sit Ups
Pull Ups
+
800m Run
+
4 – 5 – 6 – 7
Deadlifts 225#/155#
Bar Muscle Ups
10 – 12 – 14 – 16
X3 Double Unders
Burpees
Post time.
OLD SCHOOL
4 Rounds
500m Row
25 Squats
25 Sit Ups
25 Russian KB Swings 53#/35#
20/15 Push Ups
Post time.
CHOOSE ONE:
#1
2 Rounds
200m Run
200m Farmer’s Walk 2@ 53#/35#
200m Run
200m Ski Erg
200m Run
10 Burpee Broad Jump
200m Run
50 ft. Sled Push 155#/105#
200m Run
50 ft. Sled Pull
200m Run
25 Wall Ball 20#/14#
Post time.
#2
3 Rounds
600m Run
15 Power Snatches 75#/55#
10 Overhead Squats
10 Pull Ups
30 Double Unders
Post time.
#3
Front Squat 5,5,5,5,5 *AHAP
+
Push Jerk 2,2,2,2,2 *AHAP
Post loads.
LEVEL ONE
“Grace”
30 Clean and Jerks 135#/95#
+
5 Sets
1 Set every 1:20
250m Row
Post time and Rx or cycles completed.
LEVEL TWO
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Thrusters 75#/55#
* 25 ft. Handstand Walk after each round.
Post time.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds: 30 Squats + 5 Burpees
Even Rounds: 14 Alternating DB Snatch 35#/25# + 5 Pull Ups
Post time.
