Level 1

AMRAP in 8 minutes
10 Power Cleans   115#/85#
30 Double Unders
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max reps of Pull Ups in remaining time.
– Rest 3 minutes –
AMRAP in 8 minutes
10 Front Squats
10 Push Ups
20 Ab Mat Sit Ups
Post rep total for each.

 

Level 2

5 Sets
1 set every 4 minutes
250m Row
10 DB Squat Cleans   50#/35#
10 DB Push Jerks
5 Burpees Over DB’s
+
100 Calories on Assault Bike
Post RX or cycles completed and time.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
20 Step Ups
15 Push Ups
10 Pull Ups
15 Squat Thrusts
20 Squats
Post time.