Wednesday 11th April
LEVEL 1-
1. Overhead Squat
Build to a Heavy Set of 3
2. Conditioning
AMRAP 3
21 Overhead Squats (40/30)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (50/35)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (60/40)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (70/45)
12 Burpee Over the Erg
Max Calorie Row
3. Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
LEVEL 2-
1. Barbell Cycling
AMRAP :20s – Squat Cleans (85/60)
Rest :40s
AMRAP :40s – Squat Cleans 100/70)
Rest 1:20
AMRAP 1:00 – Squat Cleans (110/75)
Rest 1:20
AMRAP :40s – Squat Cleans (100/70)
Rest :40s
AMRAP :20s – Squat Cleans (85/60)
2. Conditioning
AMRAP 3
21 Overhead Squats (60/40)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (75/50)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (90/60)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (100/70)
12 Burpee Over the Erg
Max Calorie Row
3. Gymnastics
Alternating On the Minute x 10
A) 200 Meter Run
B) 30 Seconds Max Strict Chest to Bar Pull-ups
