LEVEL ONE
1000m Row
800m Run
750m Row
600m Run
500m Row
400m Run
+
4 Rounds
25 Double Unders
5 Burpees
Post time.
LEVEL TWO
3 Rounds
400m Run
15 DB Overhead Squats 50#/35#
15 GHD Sit Ups
15 Ring Dips
15 Pull Ups
15 Burpees
Post time.
OLD SCHOOL
100 Sit Ups
80 Squats
60 Plate Clean and Press 35#/25#
40 Overhead Walking Lunges
20 Pull Ups
40 Push Ups
60 Russian KB Swings 53#/35#
80 Step Ups 20″
100 Sit Ups
Post time.
CHOOSE ONE:
#1
5 Rounds
400m Run
35 Double Unders
10 Front Squats 95#/65#
8 Push Jerks
6 Pull Ups
4 Burpees Over Bar
Post time.
#2
3 Rounds
750m Row
20 Wall Ball 20#/14#
10 Burpees
Post time.
#3
Overhead Squat 3,3,3,3,3 *AHAP
+
DB Bench Press 8,8,8,8,8 *AHAP
Post loads.
LEVEL ONE
3 Rounds
200m Run
100 ft. Sled Push 225#/180#
10 Burpees
100m Farmer’s Walk 2@ 53#/35#
200m Ski Erg
50 ft. Sandbag Walking Lunges 70#50#
30 Squats
Post time.
LEVEL TWO
50 Calories on Assault Bike
+
3 Rounds
5 Power Snatches 115#/75#
10 Overhead Squats
25 ft. Handstand Walks
15 CTB Pull Ups
+
50 Calories on Assault Bike
Post time.
OLD SCHOOL
3 Mile Run
or
5000m Row
Post time.
LEVEL ONE
6 Rounds
5 Back Squats 185#/125#
200m Run
+
3 Rounds
20 Alternating DB Snatches 35#/25#
20 DB Plank Drags
20 GHD Sit Ups
Post time.
LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
DB Single Arm Shoulder Press 2,2,2,2,2 *AHAP
Post loads.
OLD SCHOOL
6 Rounds
250m Row
15 Wall Ball 20#/14#
200m Run
10 Burpees
Post tiime.
LEVEL ONE
1 Mile Run
+
4 Rounds
7 Deadlifts 135#/95#
20 Squats
12/7 Push Ups
+
1 Mile Run
Post time.
LEVEL TWO
75 GHD Sit Ups
100 Russian KB Swings 70#/53#
50 Pistols
25 HSPU’s
50 Burpees
Post time.
WEIGHT VEST WEDNESDAY
20#/14#
800m Run
100 ft. Bear Crawl
25 DB Thrusters 35#/25#
20 Pull UPs
600m Run
150 ft. Bear Crawl
20 DB Thrusters
15 Pull Ups
400m Run
200 ft. Bear Crawl
15 DB Thrusters
10 Pull UPs
Post time.
LEVEL ONE
5 Sets
20 Back Rack Step Ups *AHAP 16″/12″
10 Split Squat Jumps
10 GHD Sit Ups
8/5 Bar Dips
5 Strict Pull Ups
6 Agility Ladder Reps
Post load.
LEVEL TWO
Deadlift 3,3,3,3,3 *AHAP
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
100 Single Unders
200m Run
20 Russian KB Swings 53#/35#
15 Lateral Bench Jumps R+L=1
5 Squat Thrusts
Post time.
level one
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
SDLHP 75#/55#
Push Press
Front Squat
* 200m Run after each round.
Post time.
LEVEL TWO
4 Rounds
200m Run
100m Back Rack Carry 135#/95#
5 Squat Cleans
5 Bar Muscle Ups
5 Burpees
50 Double Unders
Post time.
OLD SCHOOL
100 Sit Ups
+
3 Rounds
400m Run
50 Squats
25 Push Ups
25 Pull Ups
+
100 Sit Ups
Post time.
CHOOSE ONE:
#1
8 Rounds
250m Row
200m Run
+
3 Rounds
12 Hang Power Snatches 75#/55#
20 Alternating Front Rack Lunge Steps
12 Pull Ups
20 GHD Sit Ups
Post time.
#2
3 Rounds
600m Run
10 Box Jumps 20″
30 Double Unders
10 Burpees
Post time.
#3
Front Squat 5,5,5,5,5
*AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
NEVER FRORGET!!!!
CHOOSE ONE:
#1
“9/11 Tribute”
2001m Run
11 Thrusters 115#/75#
11 Box Jumps 24″/20″
11 CTB Pull UPs
11 Power Cleans
11 KB Swings 70#/53#
11 Burpees
11 Push Jerks
11 Deadlifts 175#/125#
11 Hand Release Push Ups
Post time.
#2
600m Run (3 Laps)
400m Farmer’s Walk 2 @53#/35#
100 ft. Sled Push 205#/180#
25 Wall Ball 20#/14#
10 Burpees
400m Run
200m Farmer’s Walk
100 ft. Sled Push
20 Wall Ball
5 Burpees
200m Run
400m Ski Erg
50 ft. Sled Push
15 Wall Ball
Post time.
#3
“9/11 Partner Workout”
2001m Row (Buy In)
+
4 Rounds
9 Burpees
11 Bear Complex:
7 Reps
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press = 1 Rep
+
2977m Row (Cash Out)
Post time.
LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Push Press *AHAP
2nd minute: 15 Russian KB Swings 70#/53#
3rd minute: 10 Skater Plyos R+L=1 4′
+
20/15 Calories on Assault Bike
15 Hang Squat Cleans 95#/65#
15 Pull Ups
15 Burpees
20/15 Calories on Assault Bike
Post load and time.
LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
TGU 2,2,2,2,2 *AHAP
Post loads.
OLD SCHOOL
50 Double Unders
25 Alternating DB Snatches 35#/25#
25 DB Goblet Squats
50 Double Unders
25 GHD Sit Ups
25 DB Goblet Squats
50 Double Unders
25 Push Ups
25 Pull Ups
Post time.
