Tuesday, November 14, 2023

“From the Ground Up”

Level 3
As many reps as possible in 12 mins of:
1 Burpee Box Jump, 24/20 in
2 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
10 Double Unders
2 Burpee Box Jumps, 24/20 in
4 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
20 Double Unders
3 Burpee Box Jumps, 24/20 in
6 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
30 Double Unders
4 Burpee Box Jumps, 24/20 in
8 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
40 Double Unders
5 Burpee Box Jumps, 24/20 in
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
50 Double Unders
6 Burpee Box Jumps, 24/20 in
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
60 Double Unders
7 Burpee Box Jumps, 24/20 in
14 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
70 Double Unders
8 Burpee Box Jumps, 24/20 in
16 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
80 Double Unders
9 Burpee Box Jumps, 24/20 in
18 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
90 Double Unders
10 Burpee Box Jumps, 24/20 in
20 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
100 Double Unders

Level 2
As many reps as possible in 12 mins of:
1 Burpee Box Jump, 24/20 in
2 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
10 Double Unders
2 Burpee Box Jumps, 24/20 in
4 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
20 Double Unders
3 Burpee Box Jumps, 24/20 in
6 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
30 Double Unders
4 Burpee Box Jumps, 24/20 in
8 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
40 Double Unders
5 Burpee Box Jumps, 24/20 in
10 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
50 Double Unders
6 Burpee Box Jumps, 24/20 in
12 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
60 Double Unders
7 Burpee Box Jumps, 24/20 in
14 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
70 Double Unders
8 Burpee Box Jumps, 24/20 in
16 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
80 Double Unders
9 Burpee Box Jumps, 24/20 in
18 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
90 Double Unders
10 Burpee Box Jumps, 24/20 in
20 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
100 Double Unders

Level 1
As many reps as possible in 12 mins of:
1 Burpee
2 Alternating Box Step-ups
10 Single Unders
2 Burpees
4 Alternating Box Step-ups
20 Single Unders
3 Burpees
6 Alternating Box Step-ups
30 Single Unders
4 Burpees
8 Alternating Box Step-ups
40 Single Unders
5 Burpees
10 Alternating Box Step-ups
50 Single Unders
6 Burpees
12 Alternating Box Step-ups
60 Single Unders
7 Burpees
14 Alternating Box Step-ups
70 Single Unders
8 Burpees
16 Alternating Box Step-ups
80 Single Unders
9 Burpees
18 Alternating Box Step-ups
90 Single Unders
10 Burpees
20 Alternating Box Step-ups
100 Single Unders