Notice: Monday, Labor Day, we will only have the 5:15 am, 9:00 am and Noon classes.  Open Gym hours will still apply in the morning.

 

Level 1

100 Double Unders
* 5 Burpees every time you break.
+
21 – 15 – 9
Thrusters  95#/65#
Box Jumps   24″/20″
+
100 Double Unders
* 5 Burpees every time you break.
+
21 – 15 – 9
Power Clean and Jerk
Pull Ups
+
100 Double Unders
* 5 Burpees every time you break.
Post time and total Burpees.

 

Level 2

AMRAP in 10 minutes
20 Russian KB Swings  70#/53#
5 Muscle Ups
5 Strict HSPU’s
– Rest 3 minutes –
AMRAP in 10 minutes
50 Double Unders
10 Burpee Box Jump Overs  24″/20″
15 Toes to Bar
– Rest 3 minutes –
20 Calorie Row
20 Calories on Assault Bike
20 GHD Sit Ups
Post rep total for each.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
20 Alternating DB Hang Clean and Jerks  50#/35#
10 Pull Ups
20 Walking Lunges
10 Burpees
Post time. The app entwickeln lassen guys will try this workout.