WE HAVE FOUR OPTIONS FOR YOU TO CHOOSE FROM: RX/RX+, SCALED, AT HOME/CHURCH, ADAPTIVE

Rx & Rx+

1 Rope Climb

2/2 DB Hang Snatch

3 Burpee Box Jumps 

4 Thrusters 

5 Power Cleans

6 Toes to Bar

7 Pull-ups

8 KB Goblet Squats

9 KB Swings

10 Cal Assault Bike

11 Ring Muscle-ups

1200 meter Run

Rx Weights: DB (50, 35) BBJ (24, 20) BB (115, 80) KB (70, 55) Ring Muscle-ups

Rx+ Weights: Legless RC, DB (70, 50) BBJ (30, 24) BB (135, 95) KB (70, 55) Ring Muscle-ups

Scaled

10 Walking Lunges

2/2 SA DB Hang Snatch

3 Burpee Box Jumps 

4 Thrusters 

5 Power Cleans

6 Knees to Midline

7 Ring Rows / Jumping Pull-ups

8 KB Goblet Squats 

9 KB Swings

10 Cal Assault Bike

11 Cal Row

1200 meter Run

Scaled Weights: DB (35, 20) BBJ (24, 20) BB (95, 65) KB (55,35) 

Home/Church

1 Burpee Broad Jump

2/2 DB/KB Hang Snatch

3/3 Skater Jumps

4 DB/KB Thrusters 

5 DB/KB Power Cleans

6/6 Plank Rows

7 Plank Up/downs

8/8 Double Jack-Knife Sit-ups

8 DB/KB Goblet Squats

9 DB/KB Swings

10 Burpees over the DB

11/11 Mountain Climbers 

1200 meter Run

If you do not have a kettlebell or dumbbell, grab an object from around your home like a backpack with books, gallon jug of water, etc.

Adaptive

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AB Rx

1 Rope Climb

2/2 DB Hang Snatch 50/35#

3 Burpee Box Jumps 24/20”

4 Thrusters 115/80#

5 Power Cleans 115/80#

6 Toes 2 Bar

7 Pullups

8 KB Goblet Squats 70/55

9 KB Swings 70/55#

10cal Assault bike

11 Ring Muscle Ups

1200m Run

Seated Rx

1 Rope Climb 10/8ft

2/2 DB Hang Snatch 35/20#

3 Slam Balls Over Shoulder 30/20#

4 Strict Press 55/35#

5 Power Cleans 55/35#

6 Hanging Hip Touches

7 Pullups

8 KB Deadlifts 12/8kg per hand

9 KB Swings 12/8kg per hand

10cal Ski Erg

11 Ring Dips

1200m Row

Lower Rx

1 Rope Climb

2/2 DB Hang Snatch 40/30#

3 Burpee Step Ups 20”

4 Push Press 95/70#

5 Power Cleans 95/70#

6 Toes 2 Bar

7 Pullups

8 KB Goblet Squats (to a box if needed) 55/44#

9 KB Swings 55/44#

10cal Assault bike

11 Ring Muscle Ups

1200m Row

Upper Rx

1 Rope Climb

2 DB Hang Snatch 50/35#

3 Burpee Box Jumps

4 Thrusters 85/60#

5 Power Cleans 85/60#

6 GHD Situps

7 Pullups

8 KB Front Rack Squats 55/44#

9 KB Swings 55/44#

10cal Assault bike

11 Dips (any Style)

1200m Run

Neuro Rx

1 Rope Pull 2 Standing

2/2 DB Hang Snatch #

3 Burpee (Minor: Knee Burpees)

4 Thrusters

5 Power Cleans

6 Hanging Knee Raises (Minor: Situps)

7 Ring Rows

8 KB Goblet Squats

9 KB Swings

8cal Assault bike (6cal Bike)

11 Box Dips

9600m Row (Minor: 780m Row)

Weights: Major Neuro

DB- 30/20#, BB- 55/35#, KB- 12/8kg

Weight: Minor Neuro

DB- 20/10#, BB- 25/15#, KB- 8/4kg 

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