Level 1

EMOM for 5 Min

8 Front Squats @ 70%1RM (or choose an appropriate load)

+

EMOM for 5 Min

8 Press @ 70%1RM (or choose an appropriate load)

+

AMRAP in 12 Min

*Choose load for KB

10 Hand to Hand KB Swings (R+L=1)

10 KB Flip Squats

10 KB Single Leg Deadlift Right

10 KB Single Leg Deadlift Left

Post loads, total number of reps and KB Weight.

 

Level 2

2 Rounds

500M Row

30 HSPU

500M Row

30 Power Snatches 95/63#

+

For Completion

8 x 5 Bent Over Rows (HAP)

8 x 5 Plyometric Push Ups*

Post time and load for Bent Over Rows.

 

Barbell Club

Back Squat 2,2,2,2,2

+

EMOM for 20 Min: 1 Hang Squat Snatch (P1) + 1 Squat Snatch

Post loads.

 

CF Old School

For each of the following exercises, must do 6 Rounds of :30 Work, :30 Rest

Rest 1 Min Between Exercises

Wall Ball 20/14#

KB Swings 53/35#

Box Jumps 20″

Cal Airdyne

Post number of reps for each.