Level 1 "Bear Complex" 5 Rounds 7 Unbroken Reps of: 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Back Squat 1 Shoulder [...]

Level 1 800m X 2 Rest 2 minutes between efforts. 600m Run X 2 Rest 2 minutes between efforts. 400m X 3 Rest 1 minute [...]

Happy Birthday, Tiffany!!!! Level 1 "No Time Tuesday" 5 Sets 8 DB Lunges each leg   *AHAP 8/5 Weighted Push Ups   45#/25#   *break up reps if [...]

Level 1 500m Row + 15 - 10 - 5 Deadlifts  155#/105# X3 Double Unders Pull Ups + 400m Run + 5 - 10 - [...]

Choose One:   #1 Back Squat. 3,3,2,2,1,1,1 + Bench Press 2,2,2,2,2 Post load. #2 5 Rounds 500mRow 400mRun 10 Burpees Post time.   #3 21 [...]

Partner Workout In teams of two, complete the following: 200 Double Unders 100 Wall Ball   20#/14# * Both can work at the same time on [...]

Level 1 EMOM for 15 minutes 1st minute:  1 Power Clean + 1 Squat Clean + 1 Front Squat   *AHAP 2nd minute:  10 GHD Sit [...]

Level 1 3 Rounds 15/12 Calories on Assault Bike 8 Thrusters   75#/55# 6 Pull Ups - Rest 3 minutes - 3 Rounds 200m Run 8 [...]

Level 1 "No Time Tuesday" 5 Sets 5 Back Squats   *AHAP 3 Strict Press   *AHAP 10 GHD Sit Ups 10 DB Bent Over Rows   each [...]

Happy Memorial Day!   The workout is great but the man was greater. Please read LIEUTENANT MICHAEL P. MURPHY’s Official Citation before you do the [...]