Level 1
Partner or Solo (Solo does 1/2 the reps)
One person working at a time, break up as needed. Complete each movement before moving on to next.
80 Wall Ball (10/6)
80 Hang Power Clean (55/33#)
80 Ab Mat Sit Ups
80 KB Swings (35/18#)
40 Cal Assault Bike
Level 2
Partner or Solo (Solo does 1/2 the reps)
One person working at a time, break up as needed. Complete each movement before moving on to next.
100 Wall Ball (14/10)
100 Hang Power Clean (75/53#)
100 Ab Mat Sit Ups
100 KB Swings (35/18#)
40 Cal Assault Bike
Level 3
Partner or Solo (Solo does 1/2 the reps)
One person working at a time, break up as needed. Complete each movement before moving on to next.
100 Wall Ball (20/14)
100 Hang Power Clean (95/65#)
100 Ab Mat Sit Ups
100 KB Swings (44/26#)
40 Cal Assault Bike
Level 4
Partner or Solo (Solo does 1/2 the reps)
One person working at a time, break up as needed. Complete each movement before moving on to next.
100 Wall Ball (20/14)
100 Hang Power Clean (115/83#)
100 Ab Mat Sit Ups
100 KB Swings (53/35#)
40 Cal Assault Bike
Daily Strength
Strict Press
Option 1: 5 sets of 10 reps every 2 min
Option 2: 5 sets of 5 reps every 2 min
