Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Total Pounds: 55 lbs

Cardio
Sprint 15 min
Walk 5 min 3.5 mph
Sprint 1 min 6.0 mph
Break 2 min 3.5 mph

Stair climber 15 min
Level 50
5 min straight forward
10 min (Reverse in all directions while climbing)

"Kelly"

5 Rounds for Time:

15 box jumps
400 meter Run
15 Wall Ball Shots, 15 reps

Total Time: 23:19

"Fran"

21-15-9 reps for time of

45 lb Thrusters
Pull ups

Total Time: 10:47

"Cindy"
In as many rounds as possible in 20 min:

5 Pull Ups
10 Push ups
15 Squats

Total Rounds: 9 Rounds

Extra Cardio:
Sprint 20 min
5 min walk 3.5 mph
1 min sprint 6.0 mph
2 min walk 3.5 mph

Five Rounds for Time:
45 lb Snatch, 3 reps
45 1b Overhead Squat, 15 reps
400 meter Run

Total Time: 32:04

"Annie"

50-40-30-20 and 10 reps of rounds of Double Unders
Sit Ups

Total Time: 25 min

Weighted Back Squat
5-5-5-5-5

Total Weight:65 lbs

HIIT Cardio
Sprint
Walk 3.5 mph 2 min
Sprint 6.0 mph 1 min

"Fitness cannot Be a Passing Fad, it must be a Lifelong Investment"

"Nate"
Complete as many rounds as possible in 20 min:
2 Muscle Ups
4 Handstand Push ups (Assisted)
8 Kettle Bell Swing 35lbs

Total Completed Rounds: 10 Rounds

"Pain is only Weakness Leaving the Body"

"Tommy V"

65 lb Thruster, 21 reps
15 ft Rope Climb, 12 ascents
65 lb Thruster, 15 reps
15 ft Rope Climb, 9 ascents
65 lb Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Total Time: 14:07

Sprinting
Walk 3.5 mph 2 min
Sprint 6.0 mph 1 min
Total Time: 30 min

Four Rounds for Time:
Walking Lunges 50 meters
Sit ups, 50 reps

Total Time: 8:29

Extra Cardio: Sprinting (my fav)
30 min
Walk 3.5 mph 2 min
Sprint 8.0 mph 1 min
Repeat.