#1
7 Rounds
200m Run
15 Wall Ball 20#/14#
5 Box Jump Overs 20″
4 Pull Ups
3 Burpees
Post time.
#2
3 Rounds
1000m Row
20 Thrusters 45#/35#
30 Sit Ups
40 Russian KB Swings 53#/35#
Post time.
#3
Back Squat – Build to Heavy Single
+
Bench Press – Build to Heavy Single
Post loads.
Level One
“Open Workout 26.2”
80 ft. DB Overhead Walking Lunges 35#/25#
20 Alternating DB Snatches
20 Jumping Pull Ups
80 ft. DB Overhead Walking Lunges
20 Alternating DB Snatches
20 Pull Ups
80 ft. DB Overhead Walking Lunges
20 Alternating DB Snatches
20 Chest to Bar Pull Ups
Post time or reps completed.
15 minute time cap.
Level Two
“Open Workout 26.2”
80 ft. DB Overhead Walking Lunges 50#/35#
20 Alternating DB Snatches
20 Pull Ups
80 ft. DB Overhead Walkung Lunges
20 Alternating DB Snatches
20 CTB Pull Ups
80 ft. DB Overhead Walking Lunges
20 Alternating DB Snatches
20 Muscle Ups
Post time or reps completed.
15 minute time cap.
OLD SCHOOL
4 Rounds
100 Single Unders
30 Sit Ups
+
4 Rounds
25 Squats
15/10 Push Ups
+
4 Rounds
250m Row
200m Run
Post time.
Level One
EMOM for 15 minutes
1st minute: 3 Deadlifts *AHAP
2nd minute: 10 Banded Power Rotations (each direction)
3rd minute: 10 Alternating Pistols
+
5 Sets
15/12 Calories on Assault Bike
12 Mt. Climbers R+L=1
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
Squat Cleans off Pull Boxes *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
Old School
5 Rounds
350m Row
15 Med Ball Cleans 20#/14#
20 Laces to Laces
10 Med Ball Squat Jumps
Post time.
Level One
800m Run
+
2 Rounds
15 Power Cleans 95#/65#
10 Pull Ups
+
600m Run
+
2 Rounds
30 Russian KB Swings 53#/35#
15 Box Jumps 20″
+
400m Run
+
2 Rounds
15 Front Squats
10 Burpees
Post time.
Level Two
AMRAP in 10 minutes
1000m Row (Buy In)
30 Double Unders
5 Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 10 minutes
800m Run (Buy In)
15 Thrusters 95#/65#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 10 minutes
50 Calories on Assault Bike (Buy In)
25 Squats
25 Sit Ups
Post rep total for each.
Weight Vest 20#/14#
1 Mile Run
+
4 Rounds
20 Walking Lunges
10 Pull Ups
20 Plate Cleans and Press 35#/25#
+
1 Mile Run
Post time.
Level One
5 Sets
5 Front Squats *AHAP
8/5 Bar Dips
5 Strict Pull Ups
10 Med Ball Skater Plyos R+L=1 14#/10#
10 GHD Hip Extensions
15 Calories on Assault Bike
Post load.
Level Two
Snatch *AHAP
* Build load until form breaks down.
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Old School
4 Rounds
250m Row
200m Run
+
10 Burpees
30 GHD Sit Ups
60 Russian KB Swings 53#/35#
30 GHD Sit Ups
10 Burpees
+
4 Rounds
250m Row
200m Run
Post time.
Level One
3 Rounds
600m Run
15 Plate Clean and Press 35#/25#
10 Pull Ups
10 GHD Sit Ups
30 Double Unders
10 Burpees
Post time.
Level Two
21 – 15 – 9
Deadlifts 225#/155#
Toes to Bar
+
200m Farmer’s Walk 2@53#/44#
+
21 – 15 – 9
Power Cleans 135#/95#
Pull Ups
+
200m Farmer’s Walk
Post time.
Old School
1 Mile Run
+
3 Rounds
35 Double Unders
35 Sit Ups
35 Squats
35 Plate Floor Press 35#/25#
Post time.
CHOOSE ONE:
#1
5 Rounds
25 Double Unders
12 Power Snatches 75#/55#
50 ft. Sled Push 205#/175#
+
5 Rounds
10 Calories on Assault Bike
50 ft. Sled Push
12 Overhead Squats
Post time.
#2
1000m Row
800m Run
800m Ski
750m Row
600m Run
600m Ski
500m Row
400m Run
400m Ski
250m Row
200m Run
200m Ski
Post time.
#3
Zercher Squat 5,5,5,5,5 *AHAP
+
Bench Press 2,2,2,2,2 *AHAP
Post loads.
Level One
“Open Workout 26.1”
20 wall-ball shots 14#/10#
18 box jump-overs 24″/20″ (May Step Up)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
Post time or reps completed.
Extra Credit: 3 Rounds
12 GHD Sit Ups
25 Squats
10 Push Ups
5 Pull Ups
Level Two
“Open Workout 26.1”
20 Wall Ball 20#/14#
18 Box Jump Overs 24’/20″
30 Wall Ball
18 Box Jump Overs
40 Wall Ball
18 Med Ball Step Overs
66 Wall Ball
18 Med Ball Step Overs
40 Wall Ball
18 Box Jump Overs
30 Wall Ball
18 Box Jump Overs
20 Wall Ball
12 minute time cap.
Post time or reps completed.
Old School
1 Mile Run
+
3 Rounds
12 Deadlifts 95#/65#
10 Hang Power Cleans
8 Front Squats
6 Push Press
4 Burpees
+
1 Mile Run
Post time.
Level One
Clean and Jerk *AHAP
* Increase load until form breaks down.
+
5 Sets
200m Run
12/10 Calories on Assault Bike
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
Clean and Jerk *AHAP
* Increase load until form breaks down.
+
125 Wall Ball 20#/14#
* 3 Burpees every break.
Post load and time/Burpees.
Old School
7 Rounds
350m Row
20 Russian KB Swings 53#/35#
100 Single Unders
20 Sit Ups
Post time.
Level One
3 Rounds
200m Farmer’s Walk 2@ 53#/35#
10 Deadlifts 135#/95#
15/10 Hand Release Push Ups
+
200m Run
20 Burpees
200m Run
20 Power Cleans 95#/65#
200m Run
20 Front Squats
200m Run
Post time.
Level Two
3 Rounds
15 DB Snatches Right Arm 50#/35#
15 GHD Sit Ups
15 DB Snatches Left Arm
15 DB Overhead Squats
+
800m Run
+
3 Rounds
25 Calories on Assault Bike
1 Rope Climb
10 Burpees
Post time.
Weight Vest 20#/14#
1 Mile Run
+
21 – 15 – 9
DB Thrusters 35#/25#
Pull Ups
+
800m Run
+
21 – 15 – 9
DB Front Squats
Push Ups
Post time.
