Level 1

Partner WOD one person works while the other holds a plate. (45/25#)

25 Knee-Raises

50 Jumping Pull ups

100 Lunges

50 sit ups

100 Slam Balls

50 sit ups

100 Lunges

50 Jumping Pull ups

25 Knee-Raises

Level 2

Partner WOD one person works while the other holds a plate. (45/25#)

25 L-Raises

50 Jumping Pull ups

100 Lunges holding slam ball (20/10)

50 weighted sit ups  (20/10) [partner can hold feet]

100 Slam Balls (20/10)

50 weighted sit ups

100 Lunges holding slam ball

50 Jumping Pull ups

25 L-Raises

 

Level 3

Partner WOD one person works while the other holds a plate. (45/25#)

25 Toes to bar

50 Pull ups

100 Lunges holding slam ball (30/20)

50 weighted sit ups (30/20) [partner can hold feet]

100 Slam Balls (30/20)

50 weighted sit ups

100 Lunges holding slam ball

50 Pull ups

25 Toes to bar

 

Level 4 Rx

Partner WOD one person works while the other holds a plate. (45/25#)

25 Toes to bar

50 Pull ups

100 Lunges holding slam ball (30/20)

50 weighted sit ups (30/20) [partner can hold feet]

100 Slam Balls (30/20)

50 weighted sit ups

100 Lunges holding slam ball

50 Pull ups

25 Toes to bar

Motivation

 

 

Strength

Muscle up Progressions

 

Mobility: touch your toes 3 minutes, couch stretch 3 min/leg, banded shoulder stretch 2min/arm