Advanced

5 rounds

10 pull ups

10 dips

10 knees to elbows

10 squats

Intermediate

4 rounds

10 pull ups or progressions

10 dips

10 knees to elbows

10 squats

Beginner

3 rounds

10 pull up progressions

10 dips

10 knees to elbows or knee ups

10 squats

For dips, use rings, bars or bench as needed.

Skill Day

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

"Yonatan"

Advanced

3 rounds

15 lunges

200m farmer's walk #20 DB's

15 wall ball #14

Intermediate

3 rounds

15 lunges

200m farmer's walk #15 DB's

15 wall ball #12

Beginner

3 rounds

10 lunges

200m farmer's walk #10 DB's

10 wall ball #10

"Abby"

Advanced

3 rounds

20 push press #65

20 step ups

20 OHS #45 

Intermediate

3 rounds

15 push press #45

15 step ups

15 OHS #35 

Beginner

3 rounds

10 push press #25-35

10 step ups

10 OHS #15-25

Rest Day

Rest Day

WOD

"Tiny Tanks"

200m farmer's walk

200m row

200m waiter's walk

200m row

200m barbell carry

200m row

200m waiter's walk (other arm)

200m row

For farmer's walk, choose DB's or KB's of your choice. For waiter's walk, same thing, but remember that you walk with just one arm in the air with the weight. For barbell carry, pick a barbell, PVC or broomstick and carry across the back of your shoulders. Choose weights that are hard but don't over do it. If that's not enough for you, do it twice!

Skill Day

Core work!

Max side plank

Max plank on forearms

Max side plank other side 

Max L-sit or tuck sit

Repeat 3 times

"Warrick"

Advanced

15-12-9-6-3

Wall ball #14

Step ups

Intermediate

15-12-9-6

Wall ball #10

Step ups

Beginner

15-12-9

Wall ball #6

Step ups

"Jennifer"

Advanced

3 rounds

500m row

20 back squats #65

20 knees to elbows

Intermediate

3 rounds

500m row

15 back squats #45

15 knees to elbows

Beginner

3 rounds

250m row

10 back squats #25

10 knees to elbows