10 Sets 1:30 Intervals * 3 Deadlifts @ 80% of 1 Rep Max 100m Sprint * At 3-2-1-Go!, you will do 3 deadlifts, then sprint [...]

Level I 3 Rounds 500m Row 400m Run 20 Ball Slams  25#/15# 20 Knees to Elbows Post time. Level II 30 Back Squats  135#/93# 30 Pull [...]

Level I 21-15-9 Calorie Row DB Clean and Jerk  35#/25# Burpee + 150 Sit Ups Post times. Level II 4 Sets 30 Calories on Airdyne [...]

Choose one workout or do both. "Jonesworthy" Air Squats 80 - 64 - 48 - 32 - 24 - 12 KB Swings  40 - 32 [...]

Level I 400m Run 25 Wall Ball  20#/14# 25 Sit Ups 400m Run 30 Wall Ball 30 Sit Ups 400m Run 35 Wall Ball 35 [...]

Level I 5 Rounds 250m Row 10 Thrusters  45#/33# 10 Pull Ups 10 Box Jumps 20" Post time. Level II 10 Rounds 5 Power Snatch  [...]

8:30am - 10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.

800m Run 21-15-9 Right Arm DB Squat Cleans 35#/25# Right Arm OH Walking Lunge Steps Left Arm DB Squat Cleans Left Arm OH Walking Lunge [...]

Level I AMRAP in 15 Minutes of: 200m Row 15 Wall Ball 20#/14# 10 Box Jumps  24"/20" + 5 Rounds 15 Deadlifts   135#/95# 15 Push Ups [...]

Level I 800m Run 42 KB Swings  53#/35# 24 Pull Ups 400m Run 21 KB Swings 12 Pull Ups 200m Run 11 KB Swings 6 [...]