We are going to make “Weighted Vest Wednesday” workouts optional for all members during The Open.  So, those of you that want to keep bringing your weight vest to workout, there will be a workout for you for the next 4 weeks.

Level 1

1000m Row
+
3 Rounds
30 Double Unders
12 Thrusters  95#/65#
6 Burpees
+
1000m Row
+
21 – 15 – 9
Med Ball Cleans  20#/14#
Pull Ups
Post time.

 

Level 2

AMRAP in 12 minutes
15/10 Calories on Assault Bike
20 KB Front Rack Walking Lunges  2 @ 53#/2 @ 44#
5 Burpee Box Jump Overs  24″/20″
– Rest 3 minutes –
AMRAP in 12 minutes
200m Run
5 D-Ball Ground to Over Shoulder  150#/100#
15 Toes to Bar
Post rounds plus reps for each.

 

“Weighted Vest Wednesday”
20#/14#

400m Run
100 Squats
400m Run
50 Pull Ups
400m Run
75 Push Ups
400m Run
100 Walking Lunges
400m Run
Post time.