Advanced

3 rounds

500m row

20 knees to elbows

Intermediate

3 rounds

500m row

15 knees to elbows

Beginner

3 rounds

250m row

10 knees to elbows

Advanced

20 shoulder press #65

20 overhead squats #65

20 push press #65

20 front squats #65

20 push jerks #65

20 back squats #65

Intermediate

15 shoulder press #45

15 overhead squats #45

15 push press #45

15 front squats #45

15 push jerks #45

15 back squats #45

Beginner

10 shoulder press #15-25

10 overhead squats #15-25

10 push press #15-25

10 front squats #15-25

10 push jerks #15-25

10 back squats #15-25

Rest Day

Advanced

5 rounds

5 power cleans #75

10 burpees

10 pullups

Intermediate

4 rounds

5 hang power cleans #45

10 burpees or pregnant burpees

10 pullups or progressions

Beginner

3 rounds

5 hang power cleans #15-25

10 pregnant burpees

10 pullup progressions

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

Advanced

3 rounds

20 thrusters #65

400m run

Intermediate

3 rounds

15 thrusters #45

400m run

Beginner

3 rounds

10 thrusters #15-25

200m run

Rest Day

"Scaled 13.4"

For 7 minutes complete the following rep scheme:

3 clean and jerk

3 toes to bar

6 clean and jerk

6 toes to bar

9 clean and jerk

9 toes to bar

12 clean and jerk

12 toes to bar

15 clean and jerk

15 toes to bar

18 clean and jerk

18 toes to bar.....

Advanced

#75-95

Intermediate

#45-55

Beginner

#15-25

If your belly impedes your bar path, use dumbbells.

If you cannot do toes to bar, do knees to elbows or knee ups.

If you are not in the Advanced category, start cleans from the hang position.

"Baby Nasty Girls"

Advanced

3 rounds

20 squats

15 pull ups

15 dips

10 hang power clean #65

Intermediate

3 rounds

15 squats

12 pull ups or progressions

12 dips

10 hang power clean #45

Beginner

3 rounds

10 squats

9 pull up progressions

9 dips

10 hang power clean #15-25

Dips: Use rings, parallel bars or bands as needed.

"Baby Cameron"

Advanced

20 walking lunges

20 pull ups

20 box jumps

20 double or single unders

20 good mornings

20 dips

20 knees to elbows

20 wall ball #14

5 beginner rope climbs

Intermediate

15 walking lunges

15 pull ups or progressions

15 box jumps or step ups

15 single unders

15 good mornings

15 dips

15 knees to elbows

15 wall ball #10

5 beginner rope climbs

Beginner

10 walking lunges

10 pull up progressions

10 step ups

10 good mornings

10 dips

10 knees to elbows

10 wall ball #6

3 beginner rope climbs

Dips: Use rings, parallel bars or bands as needed.

Advanced

5 rounds

400m run

12 deadlifts #95

Intermediate

4 rounds

400m run

12 deadlifts #65

Beginner

3 rounds

200m run

12 deadlifts #45

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

Substitute rowing for running as needed.