WARM UP
20 jumping jacks + 15 pulls (ski) + 10 wall ball thrusters – 3x
Then,
Stretch
Then,
Strength complex – 3x2sets (build)
ADVANCED
STRENGTH
EMOM for 10min complete:
5 DB hang cleans + 3 thrusters + 1 S2OH (heavy)
**with remaining time complete: 10 V-sit kick outs**
INTERMEDIATE
STRENGTH
EMOM for 10min complete:
5 DB hang cleans + 3 thrusters + 1 S2OH (heavy)
**with remaining time complete: 8 V-sit kick outs**
BEGINNER
STRENGTH
EMOM for 10min complete:
5 single KB hang cleans + 3 thrusters + 1 S2OH
**with remaining time complete: 8 V-sit kick outs**
ADVANCED
WORKOUT
120 double unders
12R/12L alt DB lunge + curls 30/20
**rest :90sec**
90 wall balls 20/14
9R/9L alt DB lunge + curls
**rest :90sec**
60 box jumps 24/20
6R/6L alt DB lunge + curls
**rest :90sec**
30 DB push ups
3R/3L alt DB lunge + curls
**22min CAP**
INTERMEDIATE
WORKOUT
240 singles
12R/12L alt DB lunge + curls 20/15
**rest :90sec**
90 wall balls 14/10
9R/9L alt DB lunge + curls
**rest :90sec**
60 box jumps 20/16
6R/6L alt DB lunge + curls
**rest :90sec**
30 DB abmat push ups
3R/3L alt DB lunge + curls
**22min CAP**
BEGINNER
WORKOUT
120 singles
12R/12L alt DB lunge + curls 10/8
**rest :90sec**
60 air squats
9R/9L alt DB lunge + curls
**rest :90sec**
45 box step ups 20/16
6R/6L alt DB lunge + curls
**rest :90sec**
30 knee push ups
3R/3L alt DB lunge + curls
**22min CAP**