Level One
E3M for 36 minutes
1st 3 minutes:
500m Row
2nd 3 minutes:
2 Rounds
5 Thrusters 95#/65#
5 Pull Ups
2 Burpees Over Bar
3rd 3 minutes:
200m Run
30 Double Unders
Post Rx or cycles completed.
Level Two
9 – 6 – 3
Power Cleans 185#/125#
Ring Muscle Ups
21 – 15 – 9
GHD Sit Ups
X 2 Double Unders
20 – 15 – 20
Calories on Assault Bike
HSPU
Post time.
Old School
5 Rounds
200m Run
20 Plate Clean and Press 35#/25#
25 Sit Ups
20 Alternating DB Hang Snatches 35#/25#
25 Squats
Post time.
Choose One:
#1
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
KB Gorilla Lunges 35#/26#
KB Push Jerks
X2 Sit Ups
X2 Double Unders
* 100 ft. Sled Push after every round. 205#/175#
Post time.
#2
3 Rounds
400m Run
20 DB Step Ups 35#/25# @20″/16″
15 DB Floor Press
30 Sit Ups
15 DB Front Squats
Post time.
#3
Zercher Squat 5,5,5,5,5 *AHAP
+
Deadlift 3,3,3,3,3 *AHAP
Post loads.
Level One
500m Row
400m Run
20 DB Hang Squat Cleans 35#/25#
20 DB Push Jerks
20 GHD Sit Ups
20 Push Ups
50 Double Unders
20 Push Ups
20 GHD Sit Ups
20 DB Push Jerks
20 DB Hang Squat Cleans
400m Run
500m Row
Post time.
Level Two
E4M for 16 minutes
20 Calories on Assault Bike
20 Wall Ball 20#/14#
– Rest 4 minutes –
E4M for 16 minutes
200m Run
50 Double Unders
50 ft. Handstand Walk
Post Rx or cycles completed for each.
Old School
10 Rounds
200m Run
Odd Rounds:
20 Sit Ups
15 Thrusters 45#/35#
Even Rounds:
10 Lateral Bench Jumps R+L=1
20 Russian KB Swings 53#/35#
Post time.
Level One
Tempo Back Squat 3,3,3,3,3 *AHAP
3304
+
5 Rounds
12/10 calories on Assault Bike
7 Power Snatches 75#/55#
4 Pull Ups
3 Burpees
Post load and time.
Level Two
Bench Press 3,3,3,3,3 *AHAP
+
5 Sets
Barbell Bent Over Rows 8,8,8,8,8 *AHAP
Post loads.
Old School
5 Rounds
200m Run
15 Wall Ball 20#/14#
30 Double Unders
250m Row
Post time.
Level One
AMRAP in 8 minutes
30 Double Unders
20 Russian KB Swings 53#/35#
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
750m Row (Buy in)
5 Pull Ups
10 Push Ups
15 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
12 DB Thrusters 35#/25#
12 GHD Sit Ups
Post rep totals for each.
Level Two
800m Run
30 Russian KB Swings 70#/53#
30 CTB Pull Ups
30 Alternating DB Snatches 50#/35#
30 DB Overhead Walking Lunges
30 Unbroken Double Unders
30 Burpees
800m Run
Post time.
Weight Vest 20#/14#
4 Rounds
200m Farmer’s Walk 2@25#/15# *plates
200m Run
35 Squats
20 Push Ups
10 Pull Ups
1:00 Forearm Plank Hold
Post time.
Level One
5 Sets
12 DB Walking Lunges *AHAP
5 Seated Box Jumps 24″/20″
10 Skater Plyos 4″ R+L=1
8/5 Bar or Ring Dips
6/3 Strict Pull Ups
12 GHD Sit Ups
15 Calories on Assault Bike
Level Two
Clean and Jerk *AHAP
+
Back Squat 5,5,5,5,5 *AHAP
Post loads.
Old School
5 Rounds
400m Run
10 Power Cleans 95#/65#
10 Alternating Front Rack Lunge Steps
10 Push Jerks
10 Squat Thrusts
Post time.
Level One
21 – 15 – 9
Calorie Row
Front Squat 135#/95#
Toes to Bar
– Rest 2 minutes –
2 Rounds
400m Run
500m Row
– Rest 1 minute –
20 Deadlifts
20 Pull Ups
Post time minus 3 minutes.
Level Two
50 Calories on Assault Bike
5 Rope Climbs 15′
20 Clean and Jerks 135#/95#
5 Rope Climbs
50 Calories on Assault Bike
Post time.
Old School
100 Sit Ups
100 Russian KB Swings 53#/35#
*Partition as desired.
+
100 Goblet Squats
500 Single Unders
*Partition as desired>
+
3:00 Wall Sit
3:00 Forearm Plank Hold
*Partition as desired.
Post time.
Choose One:
#1
800m Run
30 Wall Ball 20#/14#
100 ft. Sled Push 240#/195#
20 GHD Sit Ups
50 Double Unders
800m Run
30 Russian KB Swings 53#/35#
100 ft. Sled Push
20 Pull Ups
50 Double Unders
800m Run
30 Skater Plyos R+L=1 4′
100 ft. Sled Push
20 Squat Thrusts
50 Double Unders
Post time.
#2
3 Rounds
400m Ski
30 Squats
400m Run
30 Sit Ups
500m Row
30 Mt. Climbers R+L=1
Post time.
#3
Back Squat 3,3,3,3,3 *AHAP
+
Press 3,3,3,3,3 *AHAP
Post loads.
Level One
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
X2 Double Unders
X2 Sit Ups
Squats
* 200m Run after every round.
Post time.
Level Two
3 Rounds
50 Double Unders
5 Wall Walks
10 Alternating Pistols
5 Bar Muscle Ups
– Rest 2 minutes –
3 Rounds
200m Run
5 Deadlifts 225#/155#
20 Push Ups
– Rest 2 minutes –
20 Front Squats 135#/95#
20 Pull Ups
Post time minus 4 minutes.
Old School
1500m Row
+
21 – 15 – 9
Hang Power Snatches 75#/55#
Overhead Squats
GHD Sit Ups
+
1000m Row
+
21 – 15 – 9
Front Rack Lunge Steps
Push Jerks
+
500m Row
Post time.
Level One
EMOM for 10 minutes
Odd minutes: 5 Back Squats *AHAP
Even minutes: 15 Russian KB Swings 70#/53#
+
5 Sets
12/10 Calories on Assault Bike
5 Hang Power Clean and Jerks 95#/65#
5 Pull Ups
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
5 Sets
5 Bench Press *AHAP
5 Weighted Pull Ups *AHAP
Post loads.
Old School
5 Rounds
250m Row
15 Deck Squats 25#/15#
20 Laces to Laces 20#/14#
15 Med Ball Cleans
Post time.
