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 to Overhead = 1 Rep * No time element.  Bar [...]

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 between efforts. 200m X 4 Rest 1 minute between efforts. [...]

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 needed 12 GHD Sit Ups 10 Alternating Handstand Shoulder Touches [...]

Level 1 500m Row + 15 - 10 - 5 Deadlifts  155#/105# X3 Double Unders Pull Ups + 400m Run + 5 - 10 - 15 Burpees Squat Clean Thrusters   95#/65# Toes to Bar Post [...]

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 - 15 - 9 Deadlift  135#/95# Hand Release Push Up [...]

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 different movements. + 100 GHD Sit Ups 100 Calories on [...]