"Linus"

Advanced

5 rounds

300m row

9 bear complex #45

Intermediate

4 rounds

300m row

9 bear complex #35

Beginner

3 rounds

300m row

9 bear complex #25

Bear complex:

Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

Skill Day

Today, do the Burgener warm up and practice the heaving snatch balance with PVC or an empty bar.

"Michaela"

Advanced and Intermediate

For 12 minutes do:

250m row

9 push ups

9 lunges

Beginner

For 10 minutes do:

250m row

9 push ups

9 lunges

Advanced

4 rounds

15 good mornings  #45 bar

15 knees to elbows

15 overhead squats  #45

Intermediate

3 rounds

15 good mornings  #35 bar

15 knees to elbows

15 overhead squats  #25-35

Beginner

3 rounds

10 good mornings  #25 bar

10 knees to elbows

10 overhead squats  #15-25

Rest Day

Rest Day

"Madeline"

Advanced

21-15-9

Ring dips

Backsquats #65

Pull ups

Intermediate

21-15-9

Ring or bar dips

Backsquats #45

Pull ups or ring rows

Beginner

15-12-9

Bar or bench dips

Backsquats #25

Ring rows

Advanced

3 rounds

20 rope jumps

20 pull ups

20 dumbbell hang power cleans  #20-25

Intermediate

3 rounds

15 rope jumps

15 pull ups

15 dumbbell hang power cleans  #15-20

Beginner

3 rounds

10 rope jumps

10 pull ups

10 dumbbell hang power cleans  #10-15

If jumping rope is uncomfortable or painful, sub box step ups. If you cannot do kipping pull ups, use pull up progressions.

Advanced

5 rounds

12 KB deadlifts  32kg

12 push ups

Intermediate

5 rounds

9 KB deadlifts  24kg

9 push ups

Beginner

5 rounds

6 KB deadlifts  16kg

6 push ups

"Ashton"

Advanced

5 rounds

200m farmer's walk #20 DB's

10 muscle snatch #45 bar

10 lunges

Intermediate

4 rounds

200m farmer's walk #15 DB's

10 muscle snatch #25 bar

10 lunges

Beginner

3 rounds

200m farmer's walk #10 DB's

10 muscle snatch #10 bar or PVC

10 lunges