Level One
5 Sets
10 DB Bulgarian Split Squats each leg *AHAP
1 Rope Climb 15′
10 DB Bench Press *AHAP
20 Hollow Rock F+B=1
6 Lateral Hurdles
4 50m Sprints
Post loads.
Level Two
5 Tempo Front Squats *AHAP
2204
+
Weighted Bar Dips 5,5,5,5,5 *AHAP
Post loads.
Old School
10 Rounds
200m Run
Odd Rounds:
7 DB Hang Squat Cleans 35#/25# + 7 Pull Ups
Even Rounds:
10 DB Floor Press + 10 DB Push Press
Post time.
Level One
2 Rounds
21 – 15 – 9
KB Swings 53#/35#
Goblet Squats
+
800m Run
+
2 Rounds
15 GHD Sit Ups
30 Double Unders
10 Burpees
Post time.
Level Two
5 Rounds
200m Run
14 Overhead Walking Lunges 45#/35#
10 CTB Pull Ups
30 Double Unders
– Rest 3 minutes –
50 Calories on Assault Bike
30 Alternating Pistols
50 Calories on Assault Bike
Post time minus 3 minutes.
Old School
Complete the following in any order or any rep scheme:
150 Sit Ups
100 Squats
100 Alternating DB Snatches 35#/25#
800m Run
50 Box Jumps 20″
50 Push Ups
25 Pull Ups
Post time.
Choose One:
#1
3 Rounds
500m Row
400m Run
400m Ski
50 Double Unders
Post time.
#2
1 Mile Run
+
4 Rounds
10 Squat Cleans 95#/65#
10 Push Press
10 Pull Ups
10 Burpees
+
1 Mile Run
Post time.
#3
Back Squat 2,2,2,2,2 *AHAP
+
Bech Press 3,3,3,3,3 *AHAP
Post loads.
Level One
3 Rounds
20 Wall Ball 20#/14#
20 SDLHP 75#/55#
20 Box Jumps 20″
20 Push Press
20 Calorie Row
Post time.
Extra Credit: 1 Mile Run
Level Two
5 Rounds
200m Run
1 Rope Climb 15′
7 Front Squats 155#/105#
10 Hand Release Push Ups
30 Double Unders
Post time.
Old School
800m Run
100 Sit Ups
+
3 Rounds
20 Thrusters 45#/35#
10 Pull Ups
5 Burpees
+
100 Sit Ups
800m Run
Post time.
Level One
Deadlift 3,3,3,3,3 *AHAP
+
5 Sets
15/12 Calories on Assault Bike
25 Double Unders
7 Thrusters 95#/65#
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
Clean and Jerk *AHAP
* Build up load until form breaks down.
+
Bench Press 5 X 5
* All sets at 80% 1RM
Post loads.
Old School
10 Rounds
200m Run
Odd Rounds:
10 DB Hang Clean and Jerk Right Arm 35#/25#
10 DB Hang Clean and Jerk Left Arm
Even Rounds: 10 GHD Sit Ups + 5 Burpees
Post time.
Level One
21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
X2 Double Unders
Plate Clean and Press 35#/25#
Back Squat 95#/65#
Floor Press
Post time.
Level Two
AMRAP in 8 minutes
10 DB Thrusters 50#.35#
10 DB Deadlifts
10 DB Alternating Low Carry Lunges Steps
10 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
25 Calories on Assault Bike
50 Double Unders
– Rest 3 minutes
AMRAP in 8 minutes
15 GHD Sit Ups
10 Squat Thrusts
10 Toes to Bar
Post rep total for each.
Weight Vest 20#/14#
7 Rounds
20 Step Ups 20″/16″
18 Mt. Climbers
14 Push Ball 20#/14#
12 Squats
8 Push Ups
6 Pull Ups
Post time.
Level One
5 Sets
3 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
10 GHD Sit Ups
8/5 Ring Push Ups
5 Strict Pull Ups
5 Drop Bpx Jumps 24″/20″
15 Calories on Assault Bike
Post load.
Level Two
Back Squat
Build to Heavy Double
+
Box Jump *AHAP
Post load and height.
Old School
5 Rounds350m Row
25 Sit Ups
25 Squats
25 Russian KB Swings 53#/35#
Post time.
Level One
5 Rounds
3 Back Squats 205#/145#
200m Run
+
5 Rounds
14 Alternating DB Snatches 35#/25#
7 Pull Ups
14 DB Overhead Walking Lunges
7 Squat Thrusts
Post time.
Level Two
21 – 15 – 9
Power Snatches 75#/55#
X2 Double Unders
– Rest 2 minutes –
3 Rounds
20/15 Calories on Assault Bike
10 Hang Power Clean and Jerks 115#/75#
10 CTB Pull Ups
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.
Old School
50 Wall Ball 20#/14#
200m Run
50 Overhead Walking Lunges
200m Run
50 KB Swings 53#/35#
200m Run
50 GHD Sit Ups
200m Run
50 Goblet Squats
200m Run
Post time.
Happy Valentine’s Day!!!!!
Choose One:
#1
4 Rounds
400m Run
20 DB Step Ups 35#/25# @ 20″/16″
100 ft. Sled Push 205#/175#
50 Double Unders
10 Toes to Bar
5 Burpees Over DB’s
Post time.
#2
3 Rounds
200m Farmer’s Walk 2@53#/35#
200m Sandbag Run 70#/50#
20 Sandbag Back Squats
10 Pull Ups
10 Burpees
Post time.
#3
Front Squats 5,5,5,5,5 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Level One
8 Rounds
250m Row
200m Run
+
3 Rounds
12 DB Squat Clean Thrusters 35#/25#
12 Pull Ups
6 Box Jumps 20″
6 Angel’s Press
Post time.
Level Two
Complete the following in any order or any rep scheme.
50 GHD Sit Ups
50 KB Swings 70#/53#
15 Muscle Ups
15 Burpees
800m Run
150 ft. Handstand Walks
200m Farmer’s Walk 2@50#/35# (DB’s)
30 DB Front Squats
Post time.
Old School
3 Mile Run
or
5k Row
Post time.
