- Beginner
- W/U:
- 10 min KB complex @ 1x 35#, (1 arm swing/ lunge in place with left leg/ 1 arm swing/ lunge in place with right leg/ 1 arm clean and press with left arm/ slasher to halo/ 1 arm clean and press with right arm/ slasher to halo/ figure 8 X2)
- Training:
- 2 Rounds:
- 6 rounds
- Rope slams for 30 sec
- 250m Row arms only on level 10 (under 1:25)
- 5 one arm pushups (each arm)
- 3 rounds
- 10x Close grip chin ups
- 12x SDHP @ 95#
- 15x Diamond Push ups
- 6 rounds
- 2 Rounds:
- W/U:
- Intermediate
- W/U:
- 8 min KB complex @ 1x 44#(1 arm swing/ lunge in place with left leg/ 1 arm swing/ lunge in place with right leg/ 1 arm clean and press with left arm/ slasher to halo/ 1 arm clean and press with right arm/ slasher to halo/ figure 8 X2)
- Training:
- 2 Rounds:
- 8 rounds
- Rope slams for 30 sec
- 250m Row arms only on level 10 (under 1:25)
- 5 one arm pushups (each arm)
- 4 rounds
- 10x Close grip chin ups
- 12x SDHP @ 95#
- 15x Diamond Push ups
- 8 rounds
- 2 Rounds:
- W/U:
- Advanced
- W/U:
- 10 min KB complex @ 1x 53# (1 arm swing/ lunge in place with left leg/ 1 arm swing/ lunge in place with right leg/ 1 arm clean and press with left arm/ slasher to halo/ 1 arm clean and press with right arm/ slasher to halo/ figure 8 X2)
- Training:
- 2 Rounds:
- 10 rounds
- Rope slams for 30 sec
- 250m Row arms only on level 10 (under 1:25)
- 5 one arm pushups (each arm)
- 5 rounds
- 10x Close grip chin ups
- 12x SDHP @ 95#
- 15x Diamond Push ups
- 10 rounds
- 2 Rounds:
- W/U:
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