Level 1
Every :30 Seconds for 20 Intervals
1 Power Clean 115/75#
2 Front Squats
1 Push Jerk
+
3 Rounds
400M Run
25 Wall Ball 20#@10’/14#@9′
25 GHD Hip Extensions
Post Rx or number of completed intervals and time.
Level 2
Every :30 Seconds for 20 Intervals
1 Deadlift 165/115#
1 Squat Clean
1 Front Squat
1 Jerk
+
25-20-15-10-5
Calorie Airdyne
Back Squats 185/125# *Use rack
Post Rx or number of completed intervals and time.
Barbell Club
EMOM for 15 Minutes
1 Snatch off the blocks (above the knee)
+
E3MOM for 15 Minutes
10 Strict Press *AHAP
+
3×15 Weighted GHD Hip Extensions
Post loads.
5:15am
L1
Delilah 20/16:29Rx
Rose 20/19:43
Lauren Rx/12:17Rx
Cathy 20/17:57Rx
Vince Rx/17:48Rx
Rob Rx/19:35Rx
Erica S. 20/21:02
Tim R. Rx/17:59Rx
Newman –/11:56Rx
Amadi –/12:11Rx
Paul Rx/14:53Rx
L2
Amadi 16/–
Newman 20@135#
8am
L1
Shannon 20@65#/19ish Rx
Andrea Rx/15;22Rx
Mike N. Rx/23;15
Monica Rx/14:11Rx
Lina Rx/11:54Rx
Kyle 20@75#/26:00
Walt Rx/15;56Rx
Ed A. Rx/13:49Rx
Andi 20 mod @75#/13:41 mod 20# push ball
Ryan F. 20@115#/13;50
L2
Tim S. 16/19:20 @ 155#
Alex Rx/16:45Rx
Anthony 16/19:32Rx
9am
L1
Tina Rx/17:13Rx
Michael 20 mod 115#/14:25 mod
Madison 20 @ 65#/13:31Rx
12pm
L1
Court Rx/16:15Rx
Sam Rx/17:08Rx
Brian T. Rx 135#/16;44Rx
Ashley 20 mod/18:20
Brooke 20/20:05
Kristen Rx/17:48Rx
John N. Rx 135#/11:20Rx
Carissa Rx/17:28Rx
Christina –/17:35Rx
Briley –/14:11Rx
L2
Christian Rx/20:50Rx
Josh 16/18:24Rx
Brittany 14@95/105#/21:17@105#
Briley Rx/–
4pm
L1
Dylan Rx/16:55
Christina G. Rx/17:11Rx
Sean 20@95#/13:13Rx
Sonya 20@55#/23:23Rx
Jason 20@75#/21:25
Brian I. 20@95#/21:15
Shane Rx/17:52Rx
Carrie Rx/15:55Rx
Wendi Rx/23:04Rx
L2
Ryan Rx/18:21Rx
Trapp 17@165#/29:36Rx
Jimmy Rx/23:35Rx
Terry 20@145#/21:05@165#
Heather Rx 125#/–
BBC Dalton 115#/–
5pm
L1
Morgen 4@75/55#/27:25
Jeria Rx/21:30Rx
Monica Rx/19:49Rx
Elizabeth Rx/20:16Rx
Mark 20@95#/24:13Rx
Blake Rx/16:35Rx
Ed M. Rx/19:35Rx
Sam E. 14@75#/20:53Rx
Aileen Rx 95#/17:12Rx
L2
Ira 9@165#/19:48Rx
Dave M. Rx/15:45Rx
Chris B. Rx/15:11Rx
Steve-O Rx/19:12Rx
Julia 2@115#/23;49Rx
Milly 8@115#/23:31Rx
6pm
L1 Alberto Rx/13:13Rx
L2 Brent 12@165#/25:35Rx
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