Endurance Tests 3 & 4

With 35:00 On the Clock
2K Row Test
*After run is complete, rest 10:00, then AMRAP w/remaining time of:
5 Toes-to-Bar
15 Air Squats
10 Burpees
10 Box Jumps (24/20)
*Add scores to separate workouts listed below

Level 2: Toes Near Bar, (20/16)
Level 1: 1500 Meter Row, V-ups/Sit-ups, Box Burpees, (8″/45lb plate)

Endurance Tests 1& 2

With 35:00 On the Clock
1 Mile Run Test
*After run is complete, rest 10:00, then AMRAP w/remaining time of:
12 Wall Balls (20/14)
8 Push-ups
15 Hang Power Cleans (75/55)
*Add scores to separate workouts listed below

Level 2: (14/10)
Level 1: 800 meter run/walk, (10/6), box/bar push-ups, KBS (25/15)

A Shoulder Superset

4 Sets:
10 Strict Press @60-70%
*Straight into:
Max Set of Strict Pull-ups

*Score is strict press weight – add total pull-ups to the notes

A Wednesday Grind

1000 Meter Row
150 Double-unders
40 Push-ups
30 Pull-ups
40 Box Jumps (24/20)
50 Toes-to-Bar
1000 Meter Row

Level 2: 3 minutes DU practice, banded pull-ups as-needed, knee push-ups as-needed, (20/16), toes-near-bar
Level 1: 800 Meter rows, 100 single unders, box/bar push-ups, banded pull-ups, 8″/45lb plate jumps, V-ups/sit-ups

A Partner Chipper

With a partner, for time:
2000 Meter Row
200 Air Squats
100 Toes-to-Bar
300 Double Unders
*1 Partner working at a time

Level 2: Toes-near-Bar, accumulate 5 minutes of double under practice
Level 1: 1500 Meter Row, 150 Air Squats, Box Mason Twists (L+R=2), 300 single unders OR 150 plate speed steps. Adjust reps accordingly if partners are mixing L1 with L2 or Rx

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