ROOKIE
A.
3 AMRAP Repeats of 3min:
20 Jumping Pull Ups
20 Kettlebell Swings
20 Knees to Elbows
Rest 3min between AMRAPs, continue the AMRAP where you left off
(rest 5-10min before B)
B.
3 AMRAP Repeats of 3min:
20 Wall Ball Shots
20 Burpees
20 Double Unders
Rest 3min between AMRAPs, continue the AMRAP where you left off
INTERMEDIATE
A.
Overhead Squat
2-2-2-2-2-2-2-2
Rest 2-3min
(aim for 90% of your 1RM)
B.
3 AMRAP Repeats of 3min:
20 Jumping Pull Ups
20 Kettlebell Swings 24/16kg
20 Knees to Elbows
Rest 3min between AMRAPs, continue the AMRAP where you left off
(rest 5-10min before C)
C.
3 AMRAP Repeats of 3min:
20 Wall Ball Shots 20/14lb to 10/9ft
20 Burpees
40 Double Unders
Rest 3min between AMRAPs, continue the AMRAP where you left off
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Banded Push Press
2-2-2-2-2-2-2-2-2-2-2-2 (12×2)
Rest 60s
Loading 50%
B.
Cluster
6-5-4-3-2-1-1
Rest 3 min
C.
Pause Front Squat
3-3-3 (35X1)
Rest 3 min
D.
For time:
100 Double Unders
10 Muscle Ups
1,000m Row
10 Muscle Ups
100 Double Unders
E.
50 GHD Sit Ups