All Levels:

 

In teams of two:

100 OHS's 45/35 lbs (bb)

400 m Run 45/25 lbs (plate)

80 Power cleans 135/95 lbs (bb)

400 m Run 25/15 lbs (plate)

80 Shoulder to overheads 135/95 lbs (bb)

400 m Run with 45/25 (plate)

100 OHS's 45/35 (bb)

 

*** Both partners run. Split up the rest as needed. ***

 

 

Advanced Class:

 

"Dallas 5"

For reps:

5 min.:

Burpees

     Rest 1 min.

5 min.:

7 Deadlifts 155=105 lbs

7 Box jumps

     Rest 1 min.

5 min.:

TGU's 40/30 lbs DB

     Rest 1 min.

5 min.:

7 Snatches 75/55 lbs

7 Push-ups

      Rest 1 min.

5 min.:

Row (cal)

 

B. P90X Core workout