LEVEL ONE
5 Rounds
350m Row
5 Burpee Box Jumps 20″
20 Russian KB Swings 53#/35#
15 Goblet Squats
Post time.
LEVEL TWO
EMOM for 12 minutes
Odd Minutes: 3 Bar Muscle Ups
Even Minutes: 5 Push Press 135#/95#
+
3 Rounds
20 GHD Sit Ups
20 Toes to Bar
Post Rx or cycles completed and time.
WEIGHT VEST
20#/14#
800m Run
50 Step Ups 20″
5 Burpees
600m Run
50 Squats
10 Burpees
400m Run
50 Plate Clean and Press 35#/25#
15 Burpees
200m Run
50 Walking Lunges
20 Burpees
Post time.
LEVEL ONE
5 Sets
5 Tempo Back Squats *AHAP 3325
10 GHD Sit Ups
10/5 Weighted Push Ups
10 Single Arm DB Rows *AHAP ea. arm
10 Single Leg Plate Hops ea. leg
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Squat Clean – Build until form breaks down.
+
5 Sets
1 Push Jerk + 1 Split Jerk
Post loads.
OLD SCHOOL
4 Rounds
1000m Row
20 Thrusters 45#/35#
10 Pull Ups
Post time.
NOTICE: Our class schedule is as follows for Labor Day:
5:15am, Open Gym, 9:00am classes only.
CHOOSE ONE:
#1
800m Run
+
50 Pull Ups
100 Push Ups
150 Squats
+
800m Run
Post time.
#2
“Jerry”
2000m Row
1 Mile Run
2000m Row
Post time.
#3
AMRAP in 30 minutes
200m Run
50 ft. Sled Push 205#/180#
50 ft. Walking Lunges
50 ft. Broad Jumps
50 Double Unders
Post rounds completed.
#4
4 Rounds
600m Run
12 Deadlifts 95#/65#
10 Hang Power Cleans
8 Front Squats
6 Jerks
4 Burpees
Post time.
NOTICE: Class schedule for Monday, Labor Day: 5:15am, Open Gym and 9:00am classes only.
CHOOSE ONE:
#1
5 Rounds
200m Run
8 Hang Power Snatches 75#/65#
8 Overhead Squats
25 Double Unders
5 Burpees
Post time.
#2
3 Rounds
500m Row
400m Ski Erg
20 Ball Slams 25#/20#
400m Run
10 Burpees
Post time.
#3
DB Goblet Squat 10,10,10,10,10 *AHAP
+
DB Bench Press 8,8,8,8,8 *AHAP
Post loads.
LEVEL ONE
600m Run (3 Laps)
200 ft. Sled Push 225#/180#
400m Ski Erg
600m Run
400m Farmer’s Walk 2 @53#/35#
100 ft. Burpee Broad Jump
600m Run
50 Wall Ball 20#/14#
500m Row
Post time.
LEVEL TWO
AMRAP in 8 minutes
Max Calories on Assault Bike
– Rest 3 minutes –
AMRAP in 8 minutes
3 Bar Muscle Ups
15 Russian KB Swings 70#/53#
10 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 8 minutes
600m Run (Buy In)
30 Double Unders
5 Burpees
Post rep total for each.
OLD SCHOOL
3 Mile Run
Or
5000m Row
Post time.
LEVEL ONE
8 – 10 – 8
Deadlifts 185#/125#
Toes to Bar
20 – 25 – 30
Sit Ups
Wall Ball 20#/14#
12 – 10 – 8
Box Jumps 20″
Burpees
*400m Run after every round.
Post time.
LEVEL TWO
Snatch
Build until form breaks down.
+
Bench Press
Build to a Heavy Single
Post loads.
OLD SCHOOL
1500m Row
400m Run
50 Squats
1000m Row
600m Run
50 Sit Ups
500m Row
1200m Run
50 Plate Clean and Press 35#/25#
Post time.
LEVEL ONE
E3M for 36 minutes
1st 3 minutes:
200m Run + 8 Hang Squat Cleans 95#/65# + 5 Burpees
2nd 3 minutes:
250m Row + 50 Double Unders + 10 Pull Ups
3rd 3 minutes:
10 Alternating Front Rack Lunge Steps + 15 Floor Press + 10 Hollow Rock F+B=1
Post Rx or cycles completed.
LEVEL TWO
3 Rounds
200m Farmer’s Walk 2 @70#/53#
1 Rope Climb 20′
400m Run
20 Alternating Pistols
20 Hand Release Push Ups
50 Double Unders
Post time.
WEIGHT VEST WEDNESDAY
20#/14#
1 Mile Run
+
10/7 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1 Mile Run
Post time.
LEVEL ONE
5 Sets
8 DB Bulgarian Split Squats ea. leg *AHAP
10 Skater Plyos R+L=1 4′
10 GHD Sit Ups
5 Strict Pull Ups
5 Strict Shoulder Press *AHAP
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Back Squat 3,3,3,3,3 *AHAP
+
Strict Toes to Bar 5 X 8
Post load.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
21 – 15 – 9
DB Thrusters 35#/25#
X2 Double Unders
Post time.
LEVEL ONE
3 Rounds
30 Double Unders
20 Russian KB Swings 53#/35#
10 Front Squats 95#/65#
+
800m Run
+
3 Rounds
10 Power Clean and Jerks
10 Pull Ups
10 Burpees
Post time.
LEVEL TWO
10 – 6 – 2
Deadlift 275#/205#
Muscle Ups
15 – 20 – 15
DB Goblet Squat 50#/35#
GHD Sit Ups
6 – 10 – 14
HSPU’s
Box Jumps 30″/24″
Post time.
OLD SCHOOL
5 Rounds
250m Row
15 Med Ball Cleans 20#/14#
20 Laces to Laces
15 Push Ball
20 Sit Ups
Post time.
CHOOSE ONE:
#1
“Pay The Piper”
400m Run
10 Thrusters 95#/65#
400m Run
9 Thrusters
400m Run
8 Thrusters
400m Run
7 Thrusters
400m Run
6 Thrusters……. until
400m Run
1 Thruster
Post time.
#2
3 Rounds
750m Row
15 DB Hang Squat Cleans 35#/25#
15 DB Push Press
15 GHD Sit Ups
45 Double Unders
Post time.
#3
5 Sets
Staggered Stance Deadlift 8,8,8,8,8 *AHAP
4/4
+
Close Grip Bench Press 5,5,5,5,5 *AHAP
Post loads.
