LEVEL ONE
6 Rounds
250m Row
25 Double Unders
200m Run
20 Russian KB Swings 53#/35#
5 Burpees
– Rest 3 minutes
5 minutes to find 1RM Squat Clean
Post time and load.
LEVEL TWO
3 Rounds
20 Calories on Assault Bike
20 DB Step Ups 50#/35# 20″
15 DB Hang Power Clean and Jerks
15 CTB Pull Ups
10 Burpees
Post time.
OLD SCHOOL
5 Rounds
400m Run
30 Sit Ups
25 Squats
Post time.
CHOOSE ONE:
#1
1 Mile Run
40 GHD Sit Ups
40 Russian KB Swings 53#/35#
40 Step Ups 20″
40 Double Unders
40 Squat Thrusts
Post time.
#2
3 Rounds
750m Row
12 Hang Power Clean and Jerks 95#/65#
12 Front Squats
12 Box Jumps 20″
12 Burpees
Post time.
#3
DB Bulgarian Split Squats 8,8,8,8,8 Each leg
*AHAP
+
DB Bench Press 6,6,6,6,6 *AHAP
Post loads.
LEVEL ONE
600m Run (3 Laps)
200 ft. Sled Push 225#/180#
100 ft. DB Walking Lunges 35#/25#
600m Run
500m Row
20 Burpees
600m Run
50 Wall Ball 20#/14#
100m Farmer’s Walk 2@53#/35#
Post time.
LEVEL TWO
11 – 9 – 7 – 5
Front Squats 155#/105#
Muscle Ups
Burpee Box Jump Overs 24″/20″
* 200m Run after each round.
Post time.
OLD SCHOOL
3 Rounds
800m Run
15 GHD Sit Ups
15 Push Ups
15 Pull Ups
Post time.
LEVEL ONE
“Nine in Ten”
Find your 1RM in each movement in ten minutes. The majority of class time will be comprised of warming up and preparing for each lift.
1. Deadlift
2. Clean
3. Snatch
4. Back Squat
5. Jerk
6. Front Squat
7. Push Press
8. Thruster
9. Overhead Squat
Post load total of all movements.
LEVEL TWO
5 Sets
3 Weighted Bar Dips *AHAP
+
5 Sets
3 Front Squat *AHAP
Post loads.
OLD SCHOOL
5000m Row
* Every 500m get off and do 7 Burpees
* Every 1000m get off and do 25 Squats
Post time.
LEVEL ONE
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Deck Squats 25#/15#
Push Ball 20#/14#
*200m Run after each round.
LEVEL TWO
3 Rounds
400m Run
5 Power Cleans 185#/125#
10 HSPU’s
15 Pull Ups
20 GHD Sit Ups
Post time.
WEIGHT VEST
20#/14#
800m Run
30 DB Walking Lunges 35#/25#
25 DB Push Press
20 Burpees
600m Run
20 DB Walking Lunges
20 DB Push Press
15 Burpees
400m Run
10 DB Walking Lunges
15 DB Push Press
10 Burpees
Post time.
LEVEL ONE
5 Sets
3 Tempo Back Squats 3303 *AHAP
5 Bench Press *AHAP
8/5 Strict Pull Ups
10 GHD Sit Ups
10 DB Skater Plyos 10#/5# R+L=1
2 50m Sprints
Post loads.
LEVEL TWO
Clean and Jerk *AHAP
+
4 Sets
2 TGU’s
Post loads.
OLD SCHOOL
Complete the following in any order or rep scheme.
1000m Row
800m Run
50 Thrusters 75#/55#
50 Alternating Front Rack Lunge Steps
500 Single Unders
3 Minutes Wall Sit
Post time.
LEVEL ONE
1 Mile Run
100 Sit Ups
80 Squats
60 Plate Clean and Press 35#/25#
40 Alternating KB Rows 53#/35#
20 Burpees
Post time.
LEVEL TWO
100 Double Unders
50 GHD Sit Ups
50 Push Ups
75 Double Unders
40 KB Swings 70#/53#
40 CTB Pull Ups
50 Double Unders
30 DB Thrusters 50#/35#
30 Burpees
Post time.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
3 Rounds
5 Burpee Pull Ups
25 Squats
Post time.
CHOOSE ONE:
#1
1000m Row
15 Deadlifts 95#/65#
12 Hang Power Cleans
10 Front Squats
8 Jerks
750m Row
12 Deadlifts 115#/75#
10 Hang Power Cleans
8 Front Squats
6 Jerks
500m Row
10 Deadlifts 135#/95#
8 Hang Power Cleans
6 Front Squats
4 Jerks
Post time.
#2
3 Rounds
400m Run
30 Russian KB Swings 53#/35#
10 Box Jumps 20″
15 Pull Ups
10 Burpees
Post time.
#3
Perform these two movements as a Super Set
5 Sets
5 Bench Press *AHAP
5 Weighted Pull Ups
Post loads.
LEVEL ONE
2 Rounds
400m Run (2 Laps)
12 Wall Ball 20#/14#
50 ft. Burpee Broad Jumps
200m Ski
400m Run
12 Wall Ball
100 ft. Sled Push 225#/180#
100m Farmer’s Walk 2@53#/35#
400m Run
12 Wall Ball
500m Row
50 ft. Sandbag Walking Lunges 70#/50#
Post time.
LEVEL two
5 Rounds
30 Double Unders
5 Power Snatches 115#/85#
+
5 Rounds
15 Calories on Assault Bike
5 Hang Power Clean and Jerks
Post time.
OLD SCHOOL
3 Mile Run
or
5000m Row
Post time.
LEVEL ONE
E2M for 12 minutes
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
*AHAP
+
4 Rounds
15/12 Calories on Assault Bike
10 GHD Sit Ups
10 Push Ups
200m Run
Post load and time.
LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
Weighted Pull Up 2,2,2,2,2 *AHAP
Post loads.
OLD SCHOOL
600m Run
50 GHD Sit Ups
50 Overhead Walking Lunges 35#/25#
600m Run
50 Russian KB Swings 53#/35#
50 Squats
600m Run
Post time.
