Level 1

EMOM for 12 Min

10 Wall Ball 20/14#

Max Reps KB Swings 53/35#

+

Double Tabata

8 Rounds 20 sec of work, 10 sec rest

Sit Ups

Proper Push Ups

*1 Round = 20 sec sit ups, 10 sec rest, 20 sec push ups, 10 sec rest

Post Rx or not, max number of KB swings, and one total number for tabata

 

Level 2

3 Rounds

20 Unbroken Thrusters 95/63#

15 Pull Ups

+

3 Rounds

20 Unbroken Push Jerks 115/78#

50 Unbroken Double Unders

+

3 Rounds

20 Unbroken Back Squats 135/93#

10 Cal Airdyne

Post time.

 

Level 2X

Spend 15 Min to establish max Clean and Jerk

EMOM for 20 Min: 1 C&J @ 80% of that max

For completion:

50 Hip Extensions

50 GHD Sit Ups

10 L Pull Ups

10 Strict Ring Dips

10 Strict HSPU

10 Strict Muscle Ups

 

CF Old School

3 Rounds

200M Run with plate 25/15#

30 Sit Ups with plate

25 Squats holding plate out in front (arms extended)

20 OH Walking Lunges

15 Weighted Push Ups

*Cannot rest the plate on the ground at any time; 10 burpee penalty

Post time.

 

Reminder

Thursday: Only 1 class at 8:00 am

Friday: First class starts at 8:00 am