Beginner

Aerobic Power/Aerobic Capacity

Fine Dyning
3 sets
10 Minute Air Bike (aerodyne, air assault, rogue echo bike) for Calories
*Keep RPMs consistent t/o workout - ie 55 RPMs for 10minutes - record calories
Rinse - recyle - repeat each set.
Calories should be within plus or minus 1 calorie each set

Resistance Training/Mixed Modal

Dumbbell Split Squat
10 reps @41X1 L/R for 3 sets 50/35
rest 30s b/t legs
rest 90s b/t sets

Pull Up
10 reps @30X0 for 3 sets
rest 60s b/t sets

15 minute AMRAP (As Many Rounds As Possible)
10 DB Box Step Over
20 Kettlebell Sumo Deadlift
40 Sit Ups

Intermediate

Aerobic Power/Aerobic Capacity

10 Minute AMRAP
7 Handstand Push-ups
10 Burpee Box Jump Over 24/20

Rest 5 Minutes, Then…

Assault Bike
5 min for Calories

Rest 5 Minutes, Then…

Every 90 Seconds for 10 Minutes

50' Sandbag Bear Crawl 40#
12 Sandbag Over Shoulder 40#

Rest 5 Minutes, Then…

Assault Bike
5 Minutes for Calories

Resistance Training/Mixed Modal

Power Clean
1 PC + Power Jerk + 1 Hip Squat Clean + 1 Power Jerk

Build to a Heavy Complex, then Complete 1 Complex Every 90 Seconds for 6 Rounds.

Back Squat

3x8 Tough Reps at 32x1 Tempo
Rest 90 Seconds Between Sets

3 Rounds, Not For Time:

10 DB Single Leg Romanian Deadlift 50#
10 DB Strict Press from Knees
8 Strict Chin Up + 8 Full Bicep Curls Standing

Advanced