ROOKIE
A.
Front Rack Reverse alternating Lunges
16-16-16-16
Rest 2 min.
B.
AMRAP 5 min:
10 Parallette Push Ups
20 Split Jumps
30 Double Unders
C.
AMRAP 5 min:
20 Split Jumps
30 Double Unders
10 Parallette Push Ups
D.
AMRAP 5 min:
30 Double Unders
10 Parallette Push Ups
20 Split Jumps
INTERMEDIATE
A1.
Weighted Lunges
4-4-4-4
No rest
A2.
Weighted Lunges
4-4-4-4
No rest
A3.
Weighted Lunges
4-4-4-4
Rest 2min
*A1 you will use two KB low carry, A2 two KB front rack, A3 two KB Overhead carry
B.
AMRAP 5 min:
10 Parallette Push Ups
20 Split Jumps
30 Double Unders
C.
AMRAP 5 min:
20 Split Jumps
30 Double Unders
10 Parallette Push Ups
D.
AMRAP 5 min:
30 Double Unders
10 Parallette Push Ups
20 Split Jumps
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
Starting this week we will work through a battery of tests to figure out where we are and then where the program will take us.
Each of you will be doing different tests to complete the picture based on your missing results in beyondthewhiteboard.
Please check your individual profiles to see what domains need to be tested.