L3:
25x cals Airdyne
25x T2B
25x Push Press (115#/80#)
25x cals Row
L2:
25x cals Airdyne
25x K2E
25x Push Press (95#/65#)
25x cals Row
L1:
25x cals Airdyne
25x Sit-ups
25x Push Press (75#/45#)
25x cals Row
Bench Press 5-5-3-3-1
L3:
EMOM 8:
10x Ball slams (50#/25#)
25x Double unders
L2:
EMOM 8:
8x Ball slams (50#/25#)
15x Double unders
L1:
EMOM 8:
10x Ball slams (25#/20#)
35x Single unders
L3:
AMRAP 20:
15x Burpees
10x Pull-ups
5x Weighted lunges per (50/35)
L2:
AMRAP 20:
15x Burpees
10x Pull-ups
5x Weighted lunges per (35/25)
L1:
AMRAP 20:
15x Burpees
10x Ring Rows
5x Weighted lunges per (25/15)
Power Clean 10-5-3-1-1-1-3-5-10
L3:
6 Rounds:
5x Dumbell Thrusters (50/35)
1x Rope Climb
L2:
5 Rounds:
5x Dumbell Thrusters (45/25)
1x Rope Climb
L1:
6 Rounds:
5x Dumbell Thrusters (25/15)
1x Pull to Standing
L3:
4 Rounds:
25x Double-unders
7x Deadlfits (225#/155#)
Rest 2 Minutes
4 Rounds:
20x Calories Airdyne
10x Goblet Squats (70/53#)
Rest 2 minutes
4 Rounds:
15x Calorie Row
10x Burpees
L2:
Deadlifts (185#/115#)
Goblet Squats (53#/35#)
L1:
Deadlifts (135#/95#)
Goblet Squats (35#/26#)
Snatch 1rm
L3:
EMOM7:
8x Goblet Squats (70#/53#)
8x Ring Dips
L2:
EMOM7:
8x Goblet Squats (53#/35#)
6x Ring Dips
L1:
EMOM7:
6x Goblet Squats (35#/15#)
6x Push-ups
Run 800m
100x Double unders
10x Power Cleans (135#/95#)
Row 500m
75x Wallballs (20#/14#)
10x Power Cleanss (135#/95#) Run 800m
50x Push-ups
10x Power Cleans (135#/95#)
L2:
Run 800m
60x Double unders
10x Power Cleans(115#/75#)
Row 500m
50x Wallballs (20#/14#)
10x Power Cleans (115#/75#) Run 800m
40x Push-ups
10x Power Cleans (115#/95#)
L1:
Run 400m
100x Single unders
10x Power Cleans(95#/65#)
Row 500m
50x Wallballs (14#/10#)
10x Power Cleans (95#/65#) Run 400m
30x Push-ups
10x Power Cleans (95#/65#)
L3:
50x Sit-ups
10x Curtis P's (135#/95#)
40x Sit-ups
8x Curtis P's
30x Sit-ups
6x Curtis P's
20x Sit-ups
4x Curtis P's
10x Sit-ups
2x Curtis P's
L2:
50x Sit-ups
10x Curtis P's (115#/80#)
40x Sit-ups
8x Curtis P's
30x Sit-ups
6x Curtis P's
20x Sit-ups
4x Curtis P's
10x Sit-ups
2x Curtis P's
L1:
40x Sit-ups
8x Curtis P's(95#/65#)
30x Sit-ups
6x Curtis P's
20x Sit-ups
4x Curtis P's
10x Sit-ups
2x Curtis P's
Clean 1rm
All Levels:
6 Rounds 100m Sprint
Walk to SP for recovery
