Level I
500m Row
25 Sit Ups
25 KB Swings   35#/26#
1000m Row
50 Sit Ups
50 KB Swings
1500m Row
75 Sit Ups
75 KB Swings
Post time.
Level II
7 Rounds
7 Deadlifts   115#/73#
7 Hang Squat Clean
7 Push Jerk
Post time.
Strength
Clean and Jerk  – Heavy Single
Power Snatch  2,2,2,2
Post loads.

Level I
5 Rounds
100 Jump Rope Reps
10 DB Thrusters  35#/25#
10 Box Jumps  20″
10 Burpees
Post time.
Level II
2 Mile Run
50 Burpee Pull Ups
Post time.

Level I
3 Rounds
800m Run
15 Deadlifts  135#/95#
25 Sit Ups
Post time.
Level II
Squat Clean-Build to 1RM in 15 Minutes
+
3 Rounds
2 Rope Climbs
100 Double Unders
Post load and time.
Strength
Overhead Squat  5 X 5
12 Weighted GHD Sit Ups X 3
Post loads.

Level I
10-20-30
Wall Ball  20#/14#
KB Swings  53#/35#
Push Ups
Lunge Steps
Post time.
Level II
E2MOM for 10 Minutes
10 Thrusters  75#/53#
10 Pull Ups
+
EMOM for 5 Minutes
5 Deadlifts  275#/155#
Post Rx’d or not.
Strength
Back Squat  3,3,3,3
Back Rack Split Jerk  1,1,1,1,1
Post loads.

8:30am – 10:00am Open Gym

10:00am Free Class
Workout will be posted in the gym.

1000m Row
25 Overhead Squats 95#/63#
200m Run
50 KB Swings 53#/35#
1000m Row
25 Burpees
200m Run
Post total time.

Level I
5 Rounds
15 DB Hang Squat Cleans  35#/25#
15 Knees to Elbows
30 Double Unders (100 Singles)
Post time.
Level II
AMRAP in 7 Minutes
5 HSPU’s
10 Pistols
+
AMRAP in 15 Minutes
10 Squat Cleans  95#/63#
10 Push Press
10 Box Jumps   24″/20″
10 Toes to Bar
Post total reps for each AMRAP.
Strength
Bent Over Rows   5 X 8
Press  2,2,2,2
20 Tricep Extensions w/Band X 3
Post loads and Rx’d or not.

Level I
30 Wall Ball  20#/14#
3 Rounds
250m Row
20 KB Swings  53#/35#
10 Burpees
30 Wall Ball
Post time.
Level II
20 Power Cleans  95#/63#
20 Overhead Squats
15 Power Cleans   115#/73#
15 Overhead Squats
10 Power Cleans  135#/93#
10 Overhead Squats
Post time.
Strength
Bench Press 2,2,2,2
Power Clean  2,2,2,2
Post loads.

Level I
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats
Post time.
Level II
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Post time.

Level I
3 Rounds
20 Med Ball Cleans   20#/14#
10 Burpees
+
21-15-9
Deadlifts  135#/95#
Wall Ball  20#/14#
Split Squat Jumps
Post times.
Level II
3 Sets
400m Run
20 Wall Ball  20#/14#
20 SDLHP  75#/53#
20 Box Jumps  20″
20 Push Press
20 Calorie Row
Rest 4 Minutes.
Post split times.
Strength
Power Snatch X 1, Hang Squat Snatch X 1, Overhead Squat X 3:  X 5
10 Strict Pull Ups X 3
Post load and Rx or not.