Level 1

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

KB Swing

Burpee

 

10:00-22:00

Every 3min x 4rds

AMRAP2

10 Cal Row

Max Push-up on KB’s

-rest 1-

Level 2

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

double KB Swing 18#  

Burpee

 

10:00-22:00

Every 3min x 4rds

AMRAP2

15/10 Cal Row

Max Push-up on KB’s

-rest 1-

Level 3

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

Double KB Swing 26/18

Burpee

 

10:00-22:00

Every 3min x 4rds

AMRAP2

18/14 Cal Row

Max Push-up on KB’s

-rest 1-

 

Level 4 Rx

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

Double KB Swing 35/26

Burpee

10:00-22:00

Every 3min x 4rds

AMRAP2

21/18 Cal Row

Max Push-up on KB’s

-rest 1-

Motivation

 

 

Strength

Close Bench Press 4 x 8-15

*add #5-10lbs

 

Strict Press 3 x 8-15

**add #5-10

Mobility: jefferson curls 3 x 10 w/ 5 second hang, couch stretch 3 x 1 min/side