ROOKIE
A1.
Strict Knees to Elbow
8-8-8-8
Rest 30s
A2.
Kettle bell Swings (russian)
15-15-15-15
Rest 30s
B.
“Matt”
AMRAP 9min:
9 Pull-ups
18 Push-ups
27 Squats
INTERMEDIATE
A1.
Banded Abs Pull Downs
15-15-15-15
Rest 30s
A2.
Banded Good Mornings
15-15-15-15
Rest 30s
B.
“Hard Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Bench Press
3-3-3-3-3-3-3-3
Rest 1min
B.
Bench Press
8 (@75%1RM)
C.
Strict weighted pull ups (underhand grip)
8-6-4-2-1-1-1
D.
Alternating EMOM for 30min:
Row 15 Calories
1 Clean and Jerk