Reminder: No OPEN GYM this Sunday. Sorry for the inconvenience.
LEVEL ONE
600m Run (3 Laps)
+
3 Rounds
100 ft. Sled Push 225#/180#
10 Burpees
+
600m Run
+
3 Rounds
100m Farmer’s Walk 2@53#/35@
20 Wall Ball 20#/14#
+
600m Run
+
3 Rounds
15 GHD Sit Ups
100 ft. Walking Lunges
Post time.
LEVEL TWO
5 Rounds
400m Run
10 DB Thrusters 50#/35#
10 Pull UPs
Post time.
OLD SCHOOL
8 Rounds
1 Gasser
20 Squats
20 Sit Ups
15 Russian KB Swings 53#/35#
Post time.
Reminder: Due to our daughter, Amber’s wedding, we will not be open Sunday the 4th. Sorry for any inconvenience.
LEVEL ONE
E2M for 10 minutes
3 Back Squats *AHAP
+
5 Sets
12/8 Calories on Assault Bike
8 Hang Power Clean and Jerks 95#/65#
6 Squat Thrusts
25 Double Unders
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
Weighted GHD Sit Ups
12,12,12,12,12 *AHAP
Post loads.
OLD SCHOOL
3 Mile Run
or
5000m Row
Post time.
Notice: Due to our daughter, Amber’s wedding this weekend, the gym will be closed on Sunday, Oct. 4th. Sorry for any inconvenience.
LEVEL ONE
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
DB Walking Lunges 35#/25#
DB Push Press
X2 Sit Ups
* 200m Run after every round.
Post time.
LEVEL TWO
AMRAP in 8 minutes
1 Rope Climb 15′
34 Double Unders
15 Wall Ball 20#/14#
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Burpees in remaining time.
– Rest 3 minutes –
AMRAP in 8 minutes
15 Calories on Assault Bike
20 Squats
Post rep total for each.
Weight Vest Wednesday
20#/14#
25 Pull Ups
50 Push Ups
100 Squats
1 Mile Run
100 Squats
50 Push Ups
25 Pull Ups
Post time.
LEVEL ONE
5 Sets
5 Deadlifts *AHAP
5 Bench Press *AHAP
5 Strict Pull Ups
20 Banded Power Rotations each side
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Snatch *AHAP
+
Zercher Squat 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
400m Run
20 Russian KB Swings 53#/35#
10 Box Jumps 20″
10 Pull Ups
Post time.
LEVEL ONE
E2M for 20 minutes
1st 2 minutes: 5 Back Squats 185#/125# + 5 Burpees
2nd 2 minutes: 200m Run + 10 Pull Ups
+
4 Rounds
15 GHD Sit Ups
25 Double Unders
15/10 Push Ups
Post Rx or cycles completed and time.
LEVEL TWO
E2M for 12 minutes
1st 2 minutes; 1 Power Clean + 2 Hang Power Cleans + 3 Front Squats *AHAP
2nd 2 minutes: 350m Row
+
3 Rounds
1:00 Free Handstand Hold 4X6′
50 Double Unders
Post load and time.
OLD SCHOOL
1 Mile Run
50 Sit Ups
50 Squats
800m Run
30 Sit Ups
30 Squats
400m Run
20 Sit Ups
20 Squats
Post time.
CHOOSE ONE:
#1
800m Run
1000m Row
+
21 – 15 – 9
Squat Clean Thrusters 95#/65#
Pull Ups
+
1000m Row
800m Run
Post time.
#2
50 Calories on Assault Bike
40 Russian KB Swings 70#/53#
30 GHD Sit Ups
20 Pull Ups
10 Burpees
20 Pull Ups
30 GHD Sit Ups
40 Russian KB Swings
50 Calories on Assault Bike
Post time.
#3
Front Squat 3,3,3,3,3 *AHAP
+
DB Bench Press 8,8,8,8,8 *AHAP
Post loads.
LEVEL ONE
600m Run (3 Laps)
200 ft. Sled Push 225#/180#
400m Ski Erg
600m Run
200m Farmer’s Walk 2 @53#/35#
500m Row
600m Run
20 Burpees
75 Squats
Post time.
LEVEL TWO
5 – 7 – 9
Muscle Up
Power Snatch 115#/85#
20 – 20 – 20
GHD Sit Ups
Back Squat
25 – 30 – 35
Double Unders
Calorie Row
Post time.
OLD SCHOOL
4 Rounds
600m Run
25 Russian KB Swings 53#/35#
25 Sit Up
1:00 Forearm Plank
1:00 Wall Sit
Post time.
LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Deadlifts *AHAP
2nd minute: 20 Hollow Rock F+B=1
3rd minute: :30 Hang from Pull Up Bar
+
5 Rounds
25 Single Unders Right Leg Only
25 Single Unders Left Leg Only
20 Wall Ball 20#/14#
Post load and time.
LEVEL TWO
Bench Press – Work to Heavy Single
+
5 Sets
100m Unbroken Farmer’s Walk 2 @70#/53#
Post load.
OLD SCHOOL
5 Rounds
200m Run
15 DB Deadlifts 35#/25#
25 ft. DB Low Carry Walking Lunges
15 DB Thrusters
25 ft. DB High Carry Walking Lunges
5 Angel’s Press
Post time.
LEVEL ONE
1 Mile Run
+
21 – 18 – 15 – 12 – 9
Russian KB Swings 53#/35#
Goblet Squats
X 2 Sit Ups
Step Ups 20″
+
1 Mile Run
Post time.
LEVEL TWO
5 Rounds
20 Calories on Assault Bike
200m Run
+
3 Rounds
20 KB Figure 8 Walking Lunges 44#/35#
15 Box Jumps 24″/20″
10 Pull Ups
Post time.
Weight Vest Wednesday
3 Mile Run
Post time.
LEVEL ONE
5 Sets
2 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
*AHAP
10 GHD Sit Ups
8 Hurdle Jumps
5 Strict Press *AHAP
5 Strict Pull Ups
4 50m Sprints
Post Loads.
LEVEL TWO
Back Squat 5,5,5,5,5 *AHAP
+
8 Sets
:20 L Sit Hold
Post load.
OLD SCHOOL
5 Rounds
200m Run
50 Single Unders
20 Thrusters 45#/35#
10 Squat Thrusts w/5 Mt. Climbers R+L=1
Post time.
