Level 1
As many reps as possible in 15 mins of: (3,6,9,…): Push-ups, Strict Pull-ups, Turkish Sit-ups and Weighted Glute Bridges. Complete 3 reps of each movement in the first round then add 3 reps each round.
As many reps as possible in 15 mins of:
Elevated Push-ups
Ring Rows / Bar Rows
Turkish Sit-ups, (No weight)
Weighted Glute Bridges, (44/33#)
Level 2
As many reps as possible in 15 mins of: (3,6,9,…): Push-ups, Strict Pull-ups, Turkish Sit-ups and Weighted Glute Bridges. Complete 3 reps of each movement in the first round then add 3 reps each round.
As many reps as possible in 15 mins of:
Push Ups
Ring Row / Bar Row
Turkish Sit-ups, (No weight)
Weighted Glute Bridges, (65/44#)
Level 3
As many reps as possible in 15 mins of: (3,6,9,…): Push-ups, Strict Pull-ups, Turkish Sit-ups and Weighted Glute Bridges. Complete 3 reps of each movement in the first round then add 3 reps each round.
As many reps as possible in 15 mins of:
Push Ups
Pull Ups
Turkish Sit-ups, (No weight)
Weighted Glute Bridges, (95/65#)
Level 4
As many reps as possible in 15 mins of: (3,6,9,…): Push-ups, Strict Pull-ups, Turkish Sit-ups and Weighted Glute Bridges. Complete 3 reps of each movement in the first round then add 3 reps each round.
As many reps as possible in 15 mins of:
Push Ups
Strict Pull Ups
Turkish Sit-ups, (35/26# KB))
Weighted Glute Bridges, (135/95#)
Strength
Power Clean
5 rep EMOM for 5 sets (Increase weight each time) Warm Up
5 rep EMOM for 5 sets (Use the same weight for all 5 rounds)
