"Baby Cindy"

Advanced and Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

Beginner

For 10 minutes do:

5 pull ups, progressions or ring rows

10 push ups

15 squats

"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts #75-100

Push ups

Intermediate

21-15-9

Kettlebell deadlifts #50-75

Push ups

Beginner

15-12-9

Kettlebell deadlifts #25-50

Push ups

For 10 minutes do:

Advanced

10 dumbbell front squats #30 each

15 pull ups

15 step ups

Intermediate

10 dumbbell front squats #20

15 pull ups or progressions

15 step ups

Beginner

10 dumbbell front squats #10

15 pull up progressions

15 step ups

"Stella"

Courtesy of CF East Sacramento

Advanced
7 rounds
7 pull ups
7 overhead squats #65

Intermediate

5 rounds

7 pull ups or ring rows

7 overhead squats #45

Beginner

3 rounds

7 ring rows

7 overhead squats #25

Advanced

5 rounds

1 minute of wall ball #14

1 minute of beginner rope climbs

200m run

Rest 3 minutes between rounds

Intermediate

4 rounds

1 minute of wall ball #10

1 minute of beginner rope climbs

200m run

Rest 3 minutes between rounds

Beginner

3 rounds

1 minute of wall ball #6

1 minute of beginner rope climbs

200m run or walk

Rest 3 minutes between rounds

Rest Day

Rest Day

"William"

Advanced

21-15-9

Kettlebell deadlifts, 32kg

Knees to elbows

Good mornings

Intermediate

21-15-9

Kettlebell deadlifts, 24kg

Knees to elbows

Good mornings

Beginner

15-12-9

Kettlebell deadlifts, 16kg

Knees to elbows

Good mornings

"Baby Randy"

Advanced

75 hang muscle snatch #35 bar

Intermediate

75 hang muscle snatch #15 bar

Beginner

75 hang muscle snatch #PVC

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

"Jasmine"

Advanced

4 rounds

Run 400m

Row 500m

Intermediate

3 rounds

Run or walk 400m

Row 500m

Beginner

3 rounds

Run or walk 200m

Row 250m

1-2 minute rest between rounds.