Warm Up

2 Rounds of:

• Dumbbell Snatches, 15 Reps each arm
• Squats, 20 reps
• Double Unders, 30 reps

Section 1

• Barbell Power Cleans, 1 minute (65#/95#)
• Feet-to-Hands, 1 minute
• Rest, 1 minute

4 Rounds

Score = Lowest Reps in any Round

  

Section 2

• Overhead Squats, 50 Reps; 35#, 55#, 75#

Section 3

• Rope Climb
• Windmills

Warm Up

2 Rounds of:

• Medicine Ball Run, 400 Meters
• Squats, 30 reps (HOH)
• Feet-to-Hands, 30 reps

Section 1

“Turnaround” at 60-75% Max

• Deadlifts/Pull Ups
• 10/1; 9/2; 8/3;…; 3/8; 2/9; 1/10 Reps

Score = Time

Section 2

• Dumbbell Shoulder Press, 1 Rep Max; 5, 5, 5, 3, 3, 1…

Section 3

• Dumbbell Squat Cleans, 30 Reps
• Weight Plate Sit Ups, 6 minutes

Score = Total Sit Ups

Warm Up

• Block Run
• Push Ups, 30 reps
• Thrusters, 30 reps
• Sit Ups, 30 reps

Section 1

• Heavy Kettlebell Swings (24k/32k), 50 Reps
• V-Holds, 4 Max

Score = Max V-Hold Time

Section 2

• Shoulder Press, 1 Rep Max

Section 3

• Handstands
• Free
• Walking
• Pirouettes

Warm Up

2 Rounds of:

• Wall Balls, 25 reps
• Run, 400 meters
• Push Ups, 25 reps

Section 1

• Row, 500 Meters

Score = Time

Section 2

• Max Reps of Continuous Strict Pull Ups

Score = Total Continuous Reps

Section 3

• Deadlift – 1 Rep Max

Score = Weight

Warm Up

3 Rounds of:

• Jump Rope, 1minute
• Push Press, 20 reps
• Pull Ups, 10 reps

Section 1

• Sand Bag / Run
• Dumbbell Chest Presses, 100 reps (25# / 45#)

Section 2

• Knee /  Leg Raises, 35 reps
• One-Legged Squats, 40 reps

 Score = Max Stroke Row

Warm Up

2 Rounds of:

• Dumbbell Snatches, 20 reps per arm
• Pull Ups, 10 reps
• Walking Lunges, 20 steps

Section 1

• Medicine Ball Pass, 6 minutes
• Double Unders, 6 minutes

Score = number of Double Unders

Section 2

Tabata Sit Ups

5 Rounds

30 seconds work

15 seconds rest

Section 3

• Max Stroke Row in 100 meters
• Paralette Push Ups, M=100 reps / W=60 reps

Score = Max Stroke Row

Warm Up

• Kettlebell Swings, 30 reps
• SOTS Press, 15 reps
• Med Ball Squats, 30 reps

 Section 1

Box Jumps

4 Rounds of:

Height 1, 10 reps

Height 2, 2 reps

Section 2

Tabata Sit Ups

5 Rounds

30 seconds work

15 seconds rest

Section 3

AJ (Alternate Jane) Teams

A – Row 1,000 meters

B – 3 Rounds of:

• Hang Power Cleans, 7 reps
• Pull Ups, 7 reps
• Push Press, 7 reps
• Pull Ups, 7 reps
• Front Squats, 7 reps
• Pull Ups, 7 reps

C – Block Run