Choose One:
#1
5 Rounds
100 ft. Sled Push
1 Gasser
10 DB Thrusters 35#/25#
10 Pull Ups
10 GHD Sit Ups
5 Burpees
Post time.
#2
3 Rounds
500m Row
35 Double Unders
20 Front Rack Lunge Steps 75#/55#
10 Squat Thrusts Over Bar
1:00 Wall Sit
Post time.
##
Back Squat 3,3,3,3,3 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.
Level One
21 – 18 – 15 – 12 – 9 -6
Calorie Row
DB Hang Power Snatch 35#/25#
Sit Ups
DB Goblet Squat
Lateral DB Jumps R+L=1
*200m Run after every round.
Post time.
Level Two
4 Rounds
20 Calories on Assault Bike
1 Rope Climb 15′
10 Thrusters 95#/65#
15 GHD Sit Ups
25 ft. Handstand Walk
50 Double Unders
Post time.
Old School
5 Rounds
25 Calorie Row
15 Med Ball Cleans 20#/14#
20 Laces to Laces
15 Push Ball
20 Walking Lunges
post time.
Level One
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 10 KB Plank Drags 44#/35#
3rd minute: 15 Hollow Rock F+B=1
+
E2M for 12 minutes
200m Run
Post load and arx or cycles completed.
Level Two
Squat Cleans from Pull Boxes *AHAP
+
5 Sets
1 Pusk Jerk + 1 Split Jerk *AHAP
Post loads.
Old School
5 Rounds
50 Single Unders
15 KB Swings Right Arm 35#/26#
15 KB Swings Left Arm
15 KB Push Jerks Right Arm
15 Push Jerks Left Arm
30 Goblet Squats
30 Sit Ups
Post time.
Level One
AMRAP in 30 minutes
1 Mile Run (Buy In)
12 Power Snatches 75#/55#
12 Box Jumps 20″
12 Pull Ups
12 GHD Sit Ups
12 Front Squats
Post rep total.
Level Two
4 Rounds
400m Run
500m Row
+
21 – 15 – 9
Deadlifts 225#/155#
Box Jumps 30″/24″
Hand Release Push Ups
Post time.
Weight Vest 20#/14#
3 Rounds
600m Run
18 Deadlifts 95#/65#
15 Hang Power Cleans
12 Front Squats
9 Jerks
6 Burpees
Post time.
Level One
5 Sets
6 DB Bulgarian Split Squats *AHAP each leg
!2 GHD Hip Extensions
8/5 Weighted Push Ups *AHAP
6/4 Strict Pull Ups
6 DB Single Arm Press *AHAP each arm
15 Calories on Assault Bike
Post loads.
Level Two
Snatch *AHAP
+
Front Squats 3,3,3,3,3 *AHAP
Post loads.
Old School
8 Rounds
200m Run
250m Row
+
4 Rounds
30 Double Unders
20 Wall Ball 20#/14#
Post time.
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.
MetFix East County Blog 