Level One
5 Rounds
350m Row
15 Wall Ball 20#/14#
5 Burpee Pull Ups
30 Double Unders
Post time.
Level Two
5 – 7 – 9
Muscle Ups
Thrusters 135#/95#
Burpees Over Bar
– Rest 2 minutes –
3 Rounds
20 Calories on Assault Bike
15 Front Squats
10 Chest to Bar Pull Ups
– Rest 2 minutes –
300 Double Unders
Post time minus 4 minutes.
Old School
AMRAP in 30 minutes
350m Row
25 Sit Ups
20 Plate Clean and Press 35#/25#
15 Squat Thrusts onto Plate
100 Single Unders
post rounds and reps.
Level One
EMOM for 15 minutes
1st minute: 5 Bench Press *AHAP
2nd minute: 12 GHD Sit Ups
3rd minute: :10 Hold at top of Pull Up X 2
+
5 Sets
12/10 Calories on Assault Bike
5 KB Squat Jumps 2@35#/26# 6″
10 KB Push Press
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
Clean and Jerk *AHAP
+
3 Rounds
200m Farmer’s Walk 2@53#/44#
100m Med Ball Carry (at chest) 30#/20#
Post load and time.
Old School
4 Rounds
400m Run
12 DB Thrusters 35#/25#
12 Ring Rows
12 DB High Carry Walking Lunges
12 DB Floor Press
Post time.
Level One
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings 53#/35#
Overhead Walking Lunges 35#/25#
X2 Sit Ups
X2 Double Unders
* 200m Run after every round.
Post time.
Level Two
AMRAP in 8 minutes
5 Power Snatches 115#/85#
30 Double Unders
5 Bar Muscle Ups
10 Split Squat Jumps R+L=1
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run
15 GHD Sit Ups
5 Burpee Broad Jumps 6′
– Rest 3 minutes –
AMRAP in 8 minutes
15 Calories on Assault Bike
10 Back Squats
5 Push Jerks
Post rep total for each.
Weight Vest 20#/14#
3 Rounds
800m Run
4 50 ft. Bear Crawl w/3 Burpees
10 Pull Ups
50 Squats
Post time.
Level One
5 Sets
3 Reps of Barbell Complex:
1 Power Clean
+ 1 Hang Power Clean
+ 1 Hang Squat Clean
+ 1 Front Squat *AHAP
5 Seated DB Shoulder Press *AHAP
10 GHD Sit Ups
5 Strict Pull Ups
20/15 Calories on Assault Bike
Post loads.
Level Two
5 Sets
3 Front Squats *AHAP
+
5 Bench Press *AHAP
Post loads.
Old School
5 Rounds
350m Row
20 DB Step Ups 25#/20# 20″/16″
15 Plate Clean and Press 35#/25#
30 Sit Ups
Post time.
Today marks the day that we begin our Introduction to Jiu Jitsu. For anyone who might be interested in starting this martial art, we invite you to join. Class schedule, for now, is M-5:00pm, Th – 5:00pm and Sa – 10;00am. As for now, there is no charge, but if interest grows there may be an additional cost to your membership. OSS!
Level One
3 Rounds
200m Farmer’s Walk 2@53#/35#
200m Run
25 Goblet Squats
15 Pull Ups
10 Burpees
35 Double Unders
Post time.
Level Two
4 Rounds
20 Calorie Row
5 Power Cleans 205#/155#
15 Rig Dips
5 Burpees
+
800m Run
+
3 Rounds
50 Double Unders
7 Deadlifts 255#/185#
10 HSPU’s
Post time.
Old School
8 Rounds
200m Run
250m Row
+
4 Rounds
12 DB Deadlifts 35#/25#
12 DB Hang Squat Cleans
12 DB Push Jerks
36 Double Unders
Post time.
Choose One:
#1
5 Rounds
20 Med Ball Cleans 20#/14#
10 Burpees
100 ft. Sled Push 205#/175#
15 GHD Sit Ups
10 Pull Ups
Post time.
#2
3 Rounds
500m Row
14 Deadlifts 95#/65#
12 Hand Release Bent Over Rows
10 Hang Power Cleans
8 Front Squats
6 Push Press
4 Burpees
Post time.
#3
Deadlifts 3,3,3,3,3 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.
Level One
100 Sit Ups
50 Squats
80 Lateral Box Hops 12″ R+L=1
40 Calories on Rower
60 Push Press 75#/55#
30 SDLHP
40 Push Ups
20 Pull Ups
20 Front Rack Lunge Steps
10 Burpees
Post time.
Level Two
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Wall Ball 20#/14#
+
6 – 9 – 12 – 15
Power Cleans 155#/105#
CTB Pull Ups
Squat Thrusts
Post time.
Old School
5 Rounds
350m Row
35 Double Unders
12 Alternating DB Hang Clean and Jerks 35#/25#
24 DB Goblet Squats
6 Burpees
Post time.
Level One
Back Squat 8,6,4,2,1 *AHAP
+
AMRAP in 20 minutes
20 Calorie Row
10 GHD Sit Ups
20 Russian KB Swings 53#/35#
10 Pull Ups
20 KB Walking Lunges
Post load and rep total.
Level Two
Power Clean *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.
Old School
5 Rounds
15/12 Calories on Assault Bike
15 Thrusters 45#/35#
10 Squat Jumps 6″
100 Single Unders
10 Squat Thrusts
Post time.
Level One
1500m Row
30 Wall Ball 20#/14#
25 Double Unders
10 Burpees
1000m Row
40 Wall Ball
35 Double Unders
10 Burpees
500m Row
30 Wall Ball 25 Double Unders
10 Burpees
Post time.
Extra Credit: 1 Mile Run
Level Two
3 Rounds
12 DB Front Squats 50#/35#
30 Double Unders
12 Pull Ups
+
3 Rounds
200m Run
100ft. Handstand Walk
20 GHD Sit Ups
+
15 Wall Walks
Post time.
Weight Vest
20#/14#
800m Run
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
600m Run
100 Step Ups 20″/16″
+
400m Run
30 Plate Clean and Press 35#/25#
15 Burpees
Post time.
Level One
5 Sets
8 DB Bulgarian Split Squats *AHAP each leg
10 Copenhagen Planks each leg
20 Plate Russian Twists R+L=1 15#/10#
5 Box Drop Broad Jumps 20″
10 Alternating KB Press *AHAP
20/15 Calories on Assault Bike
Level Two
Snatch *AHAP
+
Weighted Bar Dips 3,3,3,3,3 *AHAP
Post loads.
Old School
600m Run
+
21 – 15 – 9
Deadlifts 135#/95#
Push Ups
Walking Lunges
+
600m Run
+
21 – 15 – 9
Clean and Jerks 95#/65#
Front Squats
X2 Sit Ups
+
600m Run
Post time.
