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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

Burpees & Lunges

EMOM for 20 min:
Odd Rounds: 10 Burpees
Even Rounds: 10 Front Rack Lunges (95/65)

Level 2: (75/55)
Level 1: 7 Box Burpees. Bodyweight Lunge OR Step-ups

Some Bodyweight Fun

12-Minute AMRAP of:
10 Air Squats
15 Mountain Climbers (L+R=2)
10 Box Jumps (24/20)
200 Meter Run
*Run = 20 reps

Level 2: (20/16)
Level 1: (8″/45lb plate), Box Mountain Climbers, 100-200 meter run/walk

A Different Strength Workout

9 Round Tabata of:
Back Squats @135/95
Push-ups
Kipping Pull-ups
*Score is total reps of each movement, separately.

Level 2: (95/65), banded push-ups, banded pull-ups
Level 1: Air squats, box/bar push-ups, banded pull-ups

Just A Longer Thursday

6 rounds for time:
400 Meter Run
15 KBS (50/35)
10 Burpee Box Jump Overs (24/20)

Level 2: (30/20), (20/16)
Level 1: 200 Meter Run/Walk, (25/15), Box Burpees (no jump)

Partner AMRAP Friday

5 Rounds, 6:00 AMRAP Of:
10 Push-ups
10 Front Squats (95/65)
20/16 Calorie Row
*Rest 2:00 between rounds, pick up where you left off
*1 partner working at a time

Level 2: Banded push-ups, (75/55)
Level 1: Box/Bar push-ups, Air Squats

Are You A Running Gymnist?

20 Minutes, Every Minute:
Odd Minutes: 100 Meter Run
Even Minutes: 4 Bar Muscle-Ups

Level 2: 6 chest-to-bar pull-ups
Level 1: 8 Jumping Pull-ups

It’s Almost All Legs Today, Folks

For Time:
1k Row Buy-in

Then 5 Rounds Of:
25 Wall Balls (20/14 lb)
50 Double Unders

Level 2: (14/20), 60s of double under attempts
Level 1: (10/6), 60 single unders OR 15 plate speed taps

Rowing Practice

10 Minutes of Rowing Practice.
*Drills working on the efficiency of pull & power.
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