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
