“ROOF RACK” 20 minutes 50/40 Cal Row → Bike AMRAP 10 Box Jump Overs (24/20) 16 Wallballs (20/14) LOWER ACCESSORY 4 Sets 10 Clamshells ea/s 15 sec Dual Spring Ankle Hold 15 sec SL Glute Bridge Hold EXTRA CREDIT BB/SM 12 Goodmornings 12 Glute Bridges heavy 2:00 Rest x 4-5Read More

DEADLIFT 15 minutes 4 x 8 Building Rest as needed “SPOTTY RECEPTION” For Total Reps 30s on/30s off x 12 alt. • Hang Power Cleans (95/65) • Anchored Situp EXTRA CREDIT N&C 3 Sets 50 Doubleunders unbr. 1:00 Plank 1:00 RestRead More

“SPEAKER BOX” or Time 800m Run 10 Rounds 5 Ring Dips 10 Air Squats 25 Doubleunders 800m Run EXTRA CREDIT Mobility 1:00 Calf Stretch ea/s 1:00 Standing Straddle 1:00 Doorway Stretch ea/s 1:00 Lizard ea/s x 3-4Read More

SUNDAY FUNDAY OPEN GYM 1-2 PMRead More

Alternative Make Up Assessment WOD 1 min Stations: 1) Wallballs 20/14 2) Double unders 3) Toes to Bar 4) Hang Power Cleans 75/55 5) Airbike/Row/Ski 1 min Rest x 3 ARMS ACCESSORY 30 sec Barbell Curls 30 sec Banded Tricep Extensions 1:00 Rest EXTRA CREDIT Mobility 1:00 Couch Stretch ea/s 1:00 Pigeon ea/s 1:00 Scorpion ea/s...Read More

LEVEL METHOD ROWING ASSESSMENT LEVEL METHOD FLEXIBILITY ASSESSMENT HANDSTAND PUSH UP SKILL 15 minutes Accumulate 4-6 Sets 3-5 Strict HSPU EXTRA CREDIT 4 Rounds for Quality 10 Single-leg Glute Bridge (ea/s)  add  weight as needed 10  Alternating Db Hammer Curl 10  Db KickbacksRead More

LEVEL METHOD FRONT SQUAT ASSESSMENT “TRAFFIC CONES” For Time 200-400-600-400-200m • Run 5-10-15-10-5 • Front Squats (135/95) LOWER ACCESSORY 3 Sets For Quality 5 Petersen Stepups ea/s 5 Cossack Squats ea/s 20 sec SL Glute Bridge Hold ea/sRead More

LEVEL METHOD WEIGHTLIFTING ASSESSMENT “BLOW OFF VALVE” 12 min AMRAP3 Ring MU12 American KbS (53/35)24 DoubleundersRead More

LEVEL METHOD UPPER BODY PUSH ASSESSMENT LEVEL METHOD SQUAT ENDURANCE ASSESSMENTRead More

LEVEL METHOD UPPER BODY PULL ASSESSMENT LEVEL METHOD LACTIC TOLERANCE ASSESSMENT 21-15-9:Thrusters (95#) / (65#)Pull UpsRead More