Hips 1

Squats: 50 free squats

Squats: 100 free squats

Squat: 1 x bodyweight

Tabata Squats: Score = 22

Squat: 1 1/2 x bodyweight

Tabata Squats: Score = 25

Squat: 2 x bodyweight

Hips 2

Deadlift: 3/4 x bodyweight

Deadlift: 1 1/4 x bodyweight

Deadlift: 2 x bodyweight

Deadlift: 2 1/2 x bodyweight

Hips 3

Vertical Jump: 10 inches

Vertical Jump: 18 inches

Vertical Jump: 25 inches

Vertical Jump: 30 inches

Push 1

Push-ups: Men: 10

Women: 1

Push-ups: Men: 30 strict

Women: 10 strict

Bench Press: Men: 1 x bw

Women: 3/4 x bw

Push-ups: Men: 30 on rings

Women: 20 on rings

Bench Press: Men: 1 1/4 x bw

Women: 1 x bw

Push-ups: Men: 50 on rings

Women: 30 on rings

Bench Press: Men: 1 1/2 x bw

Women: 1 1/4 x bw

Push 2

Military Press: 1/4 x bodyweight

Military Press: Men: 0.5 x bw

Women: 0.4 x bw

Handstand Hold: 1 minute

Military Press: Men: 0.75 x bw

Women: 0.60 x bw

Handstand Push-up: Men: 10

Women: 10 to 6" target

Military Press: Men: 1 x bw

Women: 0.80 x bw

Handstand Push-up: Men: 21 full range

Women: 5 full range

Push 3

Dips: Men: 10

Women: 5

Dips: Men: 15 on rings

Women: 1 on rings

Dip: Men: 1 with 1/3 x bw

Women: 10

Dips: Men: 30 on rings

Women: 15 on rings

Dip: Men: 1 with 3/4 x bw

Women: 1 with 1/4 bw

Dips: Men: 50 on rings

Women: 25 on rings

Dip: Men: 1 with 1 x bodyweight

Women: 1 with 1/2 x bodyweight

Pull 1

Static Hang: 30 seconds

Rope Climb: 15-foot climb, 1 trip

Rope Climb: Men: 15-foot climb

2 trips touch and go, no feet

Women: 15-foot climb, 1 trip, no feet

Rope Climb: 20-foot climb

4 trips touch and go, no feet

Pull 2

High Pull: 1/2 x bodyweight

Power Clean: 3/4 x bodyweight

Clean: 1 x bodyweight

Clean: 1 1/2 x bodyweight

Pull 3

Pull-ups: Men: 10

Women: 1

Pull-ups: Men: 20

Women: 10

Pull-up: Men: 1 with 1/3 x bw

Women: 1 with 1/5 x bw

Muscle-up: 1 (Men-only)

Pull-ups: Men: 40

Women: 20

Pull-up: Men: 1 with 1/2 x bw

Women: 1 with 1/4 x bw

Muscle-up: Men: 10

Women: 1

Pull-ups: Men: 40 dead hang

Women: 20 dead hang

Pull-up: Men: 1 with 1 x bw

Women: 1 with 0.60 bw

Muscle-up: Men: 15

Women: 10

Core 1

Sit- ups: 30

V-ups: 30

Overhead Squat: 1 x bodyweight

Overhead Squat: 15 repetitions at 1 x bodyweight

Core 2

Knees to Chest: 10 sitting

Hanging Knees to Elbows: 15

Hanging Straight Leg Raise: 20

Back Lever: 15 seconds

Core 3

L-sit: 10 seconds

L-sit: 30 seconds

L-sit: 1 minute

L-sit: 1:30 minutes

Work 1

Kettlebell Swings: Men: 35

Women: 25

Kettlebell Snatch: 30 each arm

Men 24kg Women 16kg

Kettlebell Snatch: 10 minute test

200 reps

Men 24kg Women 16kg

2 db/kb Clean & Jerk: 100 reps in 10 minutes

Men 16kg Women 12kg

Work 2

Wall Ball: Men: 25

Women: 20

800-meter Run: 4:20 minutes

Thrusters: 45 reps at

1/2 x bodyweight

800-meter Run: 3:20 minutes

Sandbag Carry: Men: 1 mile with 1/2 x bw

Women: 1 mile with 1/3 x bw

800-meter Run: 2:50 minutes

Sandbag Carry: Men: 1 mile with

3/4 x bw

Women: 1 mile with 1/2 x bw

800-meter Run: 2:20 minutes

Work 3

2000-meter Row: Women 9:50

Men 8:10

2000-meter Row: Women 8:50

Men 7:30

2000-meter Row: Women: 8:00

Men: 7:10

2000-meter Row: Women: 7:10

Men: 6:50

Work 4

Christine: 15 minutes

3 rounds for time -- 500 m row,

12 deadlifts (1/2 bodyweight), 21 box jumps

1-mile run: 9 minutes

Helen: 11:30 minutes (Men), 15:00 (Women)

3 rounds for time -- 400 meter

run, 21 kb swings, 12 pull-ups

1-mile run: 7 minutes

Cindy: 22 rounds in 20 minutes

-- 5 pull-ups, 10 push-ups, 15 squats

1-mile run: 6 minutes

Mary: 15 rounds in 20 minutes

5 handstand push-ups, 10 pistols, 15 pull-ups

1-mile run: 5 minutes

Speed 1

400-meter run: 2:04 minutes

400-meter run: 1:34 minutes

400-meter run: 1:19 minutes

400-meter run: 1:04 minutes

Speed 2

500-meter Row: women 2:20

men 1:55

500-meter Row: women 2:00

men 1:45

500-meter Row: women 1:50

men 1:32

500-meter Row: women 1:40

men 1:25

Speed 3

Medicine Ball Cleans: 10

Power Snatch: 1/2 x bodyweight

Snatch: 1 x bodyweight

Snatch: 1 1/4 x bodyweight