Reminder: There will not be OPEN GYM this Sunday 07/26. Sorry for any inconvenience.
LEVEL ONE
2 Rounds
400m Run
200m Farmer’s Walk 2 @53#/35#
200m Ski Erg
30 Calories on Assault Bike
30 Wall Ball 20#/14#
150 ft. Sled Push 205#/155#
500m Row
100 ft. Burpee Broad Jump
Post time.
LEVEL TWO
3 Rounds
400m Run
1 Rope Climb 20′
15 HSPU’s
100m Farmer’s Walk 2 @70#/53#
10 Burpees
Post time.
OLD SCHOOL
3 Mile Run
or
5000m Row
Post time.
Good luck, Good bye…. Today’s Coach Erica’s last day. We all wish you the best on your new life journey, Erica. You’re the best!
LEVEL ONE
8 Rounds
250m Row
200m Run
+
30 Back Squats 185#/125#
40 Push Ups
50 GHD Sit Ups
* Partition as desired.
Post time.
LEVEL TWO
5 Sets
Super set
5 Bench Press *AHAP
Max Reps of Bar Dips
* Rest as needed between sets. Go right into Bar Dips after last rep of Bench Press.
+
5 Sets
T-Bar Row *AHAP
Post loads.
OLD SCHOOL
5 Rounds
400m Run
14 Alternating DB Hang Clean and Jerks 35#/25#
7 Pull Ups
14 DB Goblet Squats
7 Burpees
Post time.
LEVEL ONE
3 Rounds
Max reps for each exercise in one minute.
Rest one minute after each round.
Power Cleans 95#/65#
Double Unders
Back Squats
Pull Ups
V Ups
Burpees
Post total reps.
LEVEL TWO
E3M for 27 minutes
1st 3 Minutes:
20 Calories on Assault Bike + 20 Russian KB Swings 70#/53#
2nd 3 Minutes:
30 Double Unders + 5 Muscle Ups + 7 Power Snatches 115#/85#
3rd 3 Minutes:
200m Run + 10 Thrusters
Post Rx or cycles completed.
WEIGHT VEST WEDNESDAY 20#/14#
3 Rounds
400m Run
100 ft. Bear Crawl
20 Plate Cleans and Press 35#/25#
100 ft. Cone Broad Jump/Gasser
50 Squats
Post time.
LEVEL ONE
5 Sets
10 Back Rack Step Ups *AHAP 16″/12″ each leg
20 Laces to Laces 20#/14#
10 Banded Single Legged Plate Hops 4″ each leg
50 ft. Med Ball Skater Plyos
:30 L – Sit Holds
12 GHD Hip Extensions
15 Calories on Assault Bike
Post load.
LEVEL TWO
5 Sets
14 DB Walking Lunges *AHAP
20 Banded Power Rotations each direction
10 Split Squat Jumps 1=1
12 Copenhagen Planks each side
Post load.
OLD SCHOOL
5 Rounds
20 Wall Ball 20#/14#
30 Double Unders
5 Burpee Box Jumps 20″
1 Gasser
Post time.
Notice: There will NOT be an Open Gym this coming Sunday, 07/26. Tina will be out of town. Sorry for the inconvenience.
LEVEL ONE
800m Run
50 Russian KB Swings 53#/35#
40 GHD Sit Ups
30 KB Walking Lunges
20 Pull Ups
10 Burpees
800m Run
Post time.
LEVEL TWO
AMRAP in 8 minutes
5 Power Cleans 155#/105#
5 Jerks
10 Bar Muscle Ups
10 Front Squats
– Rest 3 minutes –
AMRAP in 8 minutes
30 Squats
30 Push Ups
– Rest 3 minutes –
1000m Row (Buy In)
10 Deadlifts
10 Squat Thrusts
Post rep total for each.
OLD SCHOOL
8 Rounds
250m Row
30 Double Unders
25 Squats
200m Run
5 Pull Ups
10 Push Ups
Post time.
CHOOSE ONE:
#1
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
+
3 Rounds
200m Run
12 Thrusters 95#.65#
12 Pull Ups
Post time.
#2
800m Run
+
21 – 15 – 9
KB Swings 53#/35#
Box Jumps 20″
GHD Sit Ups
+
800m Run
+
21 – 15 – 9
Goblet Squats
Step Ups
Toes to Bar
Post time.
#3
Back Squats 10,8,6,4,2 *AHAP
+
Seated BB Shoulder Press 5,5,5,5,5 *AHAP
Post loads.
LEVEL ONE
3 Rounds
200m Run
20 Wall Ball 20#/14#
50 ft. Sled Push 205#/155#
25 ft. Burpee Broad Jumps
+
3 Rounds
200m Run
250m Row
25 ft. Sandbag Walking Lunges 70#/50#
200m Ski Erg
Post time.
LEVEL TWO
AMCAP in 10 minutes
Calories on Assault Bike
+
5 Rounds
20 Russian KB Swings 70#/53#
15 Goblet Squats
10 GHD Sit Ups
Post Calories and time.
OLD SCHOOL
800m Run X 2
2 minute rest between efforts
600m Run X 3
2 minute rest between efforts
400m Run X 4
1 minute rest between efforts
Post time minus 13 minutes.
LEVEL ONE
EMOM for 10 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: :30 Handstand Holds
+
5 Rounds
5 Hang Power Clean and Jerks 95#/65#
10 Split Squat Jumps
10 GHD Sit Ups
1 Gasser
Post load and time.
LEVEL TWO
Bech Press 3,3,3,3,3 *AHAP
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
25 Double Unders + 10 Squat Thrusts
Even Rounds:
12 Deck Squats 25#/15#
Post time.
LEVEL ONE
AMRAP in 30 minutes
800m Run + 100 Double Unders (Buy In)
20 Dead Stop Russian KB Swings 53#/35#
10 Burpee Pull UPs
15 Box Jumps 20″
30 Squats
15 Push Ups
Post rep total.
LEVEL TWO
5 Rounds
15 Calories on Assault Bike
14 Alternating DB Hang Snatches 50#/35#
12 Toes to Bar
10 Alternating Pistols
8 Ring Dips
6 Burpees Over DB
Post time.
Weight Vest Wednesday 20#/14#
3 Rounds
600m Run
40 Step Ups
30 Squats
20 Push Ups
10 Pull UPs
Post time.
LEVEL ONE
5 Sets
3 Clean and Jerks *AHAP
10 GHD Hip Extensions
1 Rope Climb 15′
6 Lateral Hurdle Reps
8/5 Bar Dips
15 Calories on Assault Bike
Post load.
LEVEL TWO
Snatch Grip Deadlifts 3,3,3,3,3 *AHAP
+
Seated Shoulder Press 5,5,5,5,5 *AHAP
Post loads.
OLD SCHOOL
Complete the following in any order and rep scheme:
1000m Row
100 Plate Clean and Press 35#/25#
100 Overhead Walking Lunges
3:00 Wall Sit
3:00 Ring Plank Holds
50 Skater Plyos R+L=1 4′
Post time.
